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MONDAY VELOCITY

10
Jun

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll T-Spine/Lats

Then:

Plate Overhead Walk (Circle the room)

Use Plate For Dynamic Mobility

Strength/Core

Single Arm Overhead Carry (4x 25m Each Arm)

DB

Front Rack Lunge (8 Each Leg Reverse Step, DBs or KBs)

Each Leg

Hanging Leg Raise (4×6-10)

Slow and Controlled

Metcon

Plated Fun 9 Min AMRAP (AMRAP – Rounds and Reps)

With a 25/15# Plate:

9 Minute AMRAP

10 Plate Ground to Overhead

10 Squats W/Plate

10 Weighted Situps (Finish Plate OH)

10 Burpee to Plate

Run 200m w/Plate

Rest 2 Minutes
Modify weight and movements as necessary

Plated Fun 1RFT (Time)

1 Round for Time of the Above

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