Call Us: (845) 348-1110

MONDAY VELOCITY

16
Dec

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Slow High knees

Walking knee hugs w/toe raise

Fast High knees

Walking Lunge w/twists

Walking Quad Stretch

Butt Kickers

Walking Hamstring Stretch

Monster Walks

Then:

10 small arm circles each way

10 big arm circles each way

10 arm crossovers

10 up down reach

Accessory

Double KB Front Squat (4×6)

DB Bicep Curls (4 x 6 each, alternating reps)

Dumbbell Row (4×6 each)

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP (cals)

:30 sec Sprint -bike,ski or row

:30 Recover

X4

**1 Minute Rest/Transition**

4 Minute AMRAP

12 Burpees

12 Cal Row, Bike or Ski

**1 Minute Rest/Transition**

4 Minute AMRAP (cals)

:30 sec Sprint -bike,ski or row

:30 Recover

X4

**1 Minute Rest/Transition**

4 Minute AMRAP

12 Burpees

12 Cal Row, Bike or Ski

Leave a Reply