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MONDAY VELOCITY

20
May

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

Run 200m

Single Leg RDL x5 Each

Single Arm Press x 5 Each

Alternating Leg V-Ups x 10

Strength/Core

With a 12 Minute Clock, Alternate through movements.

Romanian Deadlift (4×8)

W/2 DBs

Split Squat (4×8 Each Leg)

Banded if advanced

Toe Reach Crunch (3×25)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

Bike or Ski 15/10 Cals

50 Jump Rope

Row 15/10 Cals

15 Burpees (advanced to 6″ target)

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