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MONDAY VELOCITY

2
Dec

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 Min EMOM

Min 1: Row 12/10 Calories

Min 2: 15 Air Squats

Min 3: 12 PushUps

Min 4: Row 12/10 Calories

Min 5: 15 Squat Jumps
Then, Dynamic warmup

Accessory

Dumbbell Bench (3×10-12)

Dumbbell Row (3×10-12 each side)

Russian Twist (3×10-12 each side)

Metcon

Metcon (AMRAP – Reps)

EMOM x20

Min 1: Ski 12/9 Cals

Min 2: Jump Rope x 60

Min 3: Bike 12/9 Cals

Min 4: 12 Burpees

Min 5: Rest
Reps may be decreased if athlete unable to complete reps within the minute

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