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MONDAY VELOCITY

25
Nov

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

8 Minute AMRAP

30 Second Row, Bike or SKi

10 KB Deadlifts

10 Alternating Leg Kick Ups

10 Pushups

Accessory

Double KB Front Squat (4×10-12 (heavy))

Handstand hold (30-45 Seconds each round x 4)

Scale with Feet on Box Pike Hold. Focus on Tucking ribcage, Shoulders stacked over hands

Plank Hold can also be used as a substitute.

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

10 Cal Ski

10 KB Swings

**Rest 1 Minute

5 Min AMRAP

10 Cal Bike

10 Burpees

**Rest 1 Minute

5 Min AMRAP

10 Cal Row

10 Situps

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