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MONDAY VELOCITY

23
Sep

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball (No Measure)

3x

10 Med Ball Overhead Swing

10 Med Ball OH Squat

10 Lateral Ball Slams from knees

10 Fire Hydrants each side

Weightlifting/Strength

Glute Bridges (4×6)

Bulgarian Split Squat (4x6e, KB or DBs)

Good Mornings (4×20, Banded – green/black bands)

Metcon

Metcon (Time)

1 Round for Time

10 Russian KB Swings

10 Box Jumps

200m Run

Rest until the 4 Minute Mark

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10 Russian KB Swings

10 Box Jumps

200m Run

Metcon (Time)

Rest 2 Minutes:

1 Round for Time:

10 Russian KB Swings

10 Box Jumps

200m Run

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