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MONDAY Velocity

5
May

MONDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x: Row 250m

15 Banded Squats (short band),

10 Scap Pushups

5 Pushups.

Box Pigeon & Shoulder Mobility

Accessory

Half Kneeling Landmine Press or Half Kneeling DB Press (3×3 Reps Each Single Arm Landmine Press 22X1)

Dumbbell Bench (3×6 DB Bench Press 22X1)

Windshield Wipers w/Barbell (3×6)

Metcon

Metcon (Time)

5 Rounds for Time:

Row or Ski 250m

15 KB Swings

5 KB S20 Each Side

Plank Hold 30 Seconds

15 Min Cap

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