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MONDAY VELOCITY

11
Nov

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

With a 10 or 15# plate

2 Rounds

10 Plate Ground to Overhead

10 Squats W/Plate in front

10 Weighted Situps (Finish Plate OH)

10 Alternating foot toe touches to plate

20 plate hops lateral

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

3 Weighted Step Ups Each Leg

6 V-Ups

9 Box Jumps

250 meter row or ski

Accessory

Metcon (No Measure)

5 Minutes for Quality

30 Second Plank

30 Cherry Pickers

30 Fire Hydrants (15 Each side)

30 Straight leg Situps

30 Second Superman Hold

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