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MONDAY VELOCITY

4
Nov

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Three rounds:

One-minute Jump Rope

9 Russian Kettlebell Swing

7 Walking Lunge each leg

5 Scap Pullups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Double Dumbbell or Double KB Front Squats

50ft Double Overhead Carry (Same weights)

10 Knees to Elbows

100ft Farmers Carry (Same weight)

10 Situps

20 Min AMRAP
If weight totals less than 30lbs, use heavier KBs or DBs for farmer carry

Cash Out

Glute Bridges (3×8-12 – unweighted)

Advanced – heels on wallball

Fire Hydrants (3×8-12 each)

Slow and Controlled

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