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MONDAY VELOCITY

9
Sep

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Ski or Run 200m

10 Alternating Leg Bird Dogs

10 Kneeling T-Spine Openers Each

10 Scapula Pushups

10 Inchworm to Pushups

10 Burpees

Weightlifting/Strength

Tempo 5 second descent, 1 second ascent – alternate movements

Bent Over Row (4×8 – Supinated Grip (Palms Up))

DB or Light Plate Lateral Raises (4×8)

Banded High Pull (4×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

Ski, Row or Bike 8/5 Calories

8 Weighted Squat Jumps (Hug Plate or BB in back rack)

8 Burpees

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP

Ski, Row or Bike 8/5 Calories

8 Weighted Squat Jumps

8 Burpees

Cash Out

Coach’s Choice

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