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MONDAY VELOCITY

17
Jun

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

Run 100m

10 Bent Over Rows

10 DB Shoulder Press

10 Lateral Lunges

Strength/Core

DB Bicep Curls (4×8 – 3 second descent)

Dumbbell Bench (4×12 Alternating)

Alternating Arms Hold Other weight at top (6 each arm)

Weighted Sit-ups (4×12)

Metcon

Metcon (4 Rounds for reps)

3 x 4 Minute AMRAP, 1 minute rest between each:

8 Jumping or Reverse Step Lunges

8 Calorie Ski, Bike, or Row

8 DB Push Press
If possible, use different machine each AMRAP

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