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MONDAY VELOCITY

9
Dec

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 Single Leg RDL each

5 Front Rack Squat Each

5 Bottoms Up KB Press Each

80ft Overhead Walk Each Arm

Banded Shoulder Prep/Mobility

Accessory

Dumbbell Row (3×8-10)

DB Reverse Flys (3×8-10)

Toe Reach Crunch (3×20)

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

10 Calorie Bike

8 DB Thrusters

6 V-Ups

**Rest 3 Minutes

4 Minute AMRAP

10 Calorie Ski

8 DB Thrusters

6 V-Ups

**Rest 3 Minutes

4 Minute AMRAP

10 Calorie Row

8 DB Thrusters

6 V-Ups
1 Round = 24 Reps

2 Rounds=48 Reps

3 Rounds= 72 Reps

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