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MONDAY VELOCITY

24
Mar

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll 5 Minutes

6 Min AMRAP:

10 Cals

50ft Overhead Walk Each

20 Second Hollow

20 Second Arch Hold

Accessory

Metcon (No Measure)

3 Rounds:

Accumulate 30 Sec each

Top of Ring Dip or Box Dip Hold

Handstand or DB OH Hold

Back Extension Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 1-Arm DB S20 (switch anytime)

20/15 Calories

30 Situps

20/15 Calories (diff machine)

30 Second Plank

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