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MONDAY VELOCITY

7
Jul

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #4 (No Measure)

25m DB Overhead Carry Each Arm

10 Bent Over Rows (Hold both heads of DB)

10 Squats holding DB out in front

10 Toe Reach Crunch

5 Lunge with Twist each Side
3x

Metcon

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups
Rest 5 Minutes after completing before hitting baseline tester #2

Momentum New Benchmark 1 (Time)

30 Calorie Ski

30 Burpees

30 Russian KBS (32/24kg)

30 Ball Slams (30/20)

10 Min Cap

Accessory

Metcon (No Measure)

3x:

Band Pull-Aparts x 20 reps

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

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