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MONDAY VELOCITY

28
Oct

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

10 Bird Dogs

10 4 Way Dead Bug

Metcon

Velocity CHipper (Time)

1000m Row

100 Jump Rope

50 Situps

40 DB Thrusters

30 Plate hops (1-2 plates stacked)

20 Slam Ball Over Shoulder (40/30)

10 Jumping Lunges Each Leg

Strength/Core

Metcon (No Measure)

10 Minute AMRAP, for QUALITY:

10 Hands on Stantion Leg Raises

10 Split Squats Each Side

Leg Raise Complex

10 Lateral Banded Steps Each Way

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