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MONDAY VELOCITY

30
Jun

MONDAY VELOCITY

CrossFit Momentum – VELOCITY


Warm-up

Warm-up (No Measure)

Banded Shoulder Activation, then:

2x: 5 inchworm to pushup

5 Hip Hinge Toe Touch each

5 Walking Samson Each

5 Monster Walks Each

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

400m run/Row/Ski or 1.2km Bike

5 Pushups

10 Ring Rows

15 Squat Jumps

20 Mountain Climbers

Metcon

Back Rack Lunge (Reverse Step 3×4 Each leg)

Russian KB Swing (3×20, heavy)

Goblet Squat (3×15, heavy or dbl kb front rack)

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