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MONDAY VELOCITY

28
Apr

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x: 6-8 Half Kneeling Single Arm Press, 6-8 Side Plank Rotation & reach throughs each side, 12 Banded lateral steps each way, 12 Banded Goblet Squats, Ski 6-8 Calories

Gymnastics

Metcon (No Measure)

3 sets of each

3 Pull Up Negatives (5-10 second descent)

12-15 PVC Lat Pulldowns

Hollow Hold 30 seconds

Advanced: 3 sets (10 second Pullup negative directly into 3 strict C2B directly into max effort top of pullup bar hold, then 30 second hollow hold.)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

rest 1 min after each round

Row 250m

Ski or Bike 15/12 Calories

Run 200m
Stagger start if needed

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