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MONDAY VELOCITY

22
Jul

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x of each: 30 Seconds on, 15 Second Transition:

Jump Squats

Supermans

Spiderman Lunge

Strength/Core

Single Leg RDL (4×6 each leg)

DB or KB

Weighted Step-ups (Lateral Step 4×6 Each Leg)

Shoot Throughs (4×8-12)

Metcon

Metcon (Time)

-3 Rounds:

Row 250m

5 Burpees over Rower

*Rest 1 Minute*

-3 Rounds

Bike 12/9 Calories

10 Pushups

*Rest 1 Minute*

-1 Round

Row 250m

5 Burpees over Rower

Bike 12/9 Calories

10 Pushups
To Modify – 2 rounds each of first two parts of workout

Cash Out

Coach’s choice abs

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