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MONDAY VELOCITY

7
Apr

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

– Mini-Band Squats x10

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 Bent Over Rows

15 Russian Swings

20 Goblet Squats

Run 200m

Accessory

Metcon (No Measure)

9 Min EMOM:

Int 1: Odd Object Carry (50ft)

Int 2: Bulgarian Split Squat 3111 Tempo (4 Each Leg)

Int 3: 7 Feet on ball Hip Thrusts 3211 Tempo (1 Leg at a time for advanced

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