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MONDAY VELOCITY

21
Apr

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions
Jog 400m

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

Run 100m

Lunge 25ft

10 Burpees
*Rest 1 Minute after each Round

*Advanced may wear weight vest

Accessory

Good Mornings (Good Morning 33X1 x 3×3)

Front Squat (Tempo Front Squat 33X1 x 3×3)

(Can be done with Dbl KBs or Weighted Barbell

Max Time L-Sit Hold (Time)

Mark how the L-Sit was performed in notes
x3 – Supported on Rings, Bars, Boxes or Parallettes

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