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MONDAY VELOCITY

8
Jul

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

SKILL WORK

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

8 Minute EMOM

1 – 30 Second Bar Hang

2 – :30 Arch Hold

3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)

4- 12 Banded Face Pulls

Pull-ups (5 sets of 3-6 Strict )

Scale with Bands or ring rows, add weight if necessary

Metcon

Baseline #2 (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Burpees

10 Box Jumps (step-ups)

15 Sit-ups

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