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MONDAY Velocity

5
Nov

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

Metcon (AMRAP – Reps)

20 Min EMOM

Min 1: 30 Jump Rope, AMRAP KB Swings

Min 2: 12/9 Calorie Ski

Min 3: AMRAP Burpee Box Jump or Step Overs

Min 4: Rest
Count KB Swings, Calories and BBJO Only

Cash Out

12-20 Minutes Easy Row (Distance)

12-20 Minutes Easy Row. Rowvember participants can use this time for WOrkout #3

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