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MONDAY VELOCITY -W1.2

25
Feb

MONDAY VELOCITY -W1.2

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5-10-15 of each:

Med Ball Pushups

Med Ball Cleans

Wall Balls

Russian Twists each side

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Weightlifting

Shoulder Press (Wendler Week 2 – 3-3-3+)

From 90% of 1RM:

3 @ 70%

3 @ 80%

3+ @ 90%

(if you did not complete this last week, go to 5, 5, 5+ at 65, 75,85%)

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Min 1: 12 Wall Ball Shots

Min 2: 14/11 Cal Ski

Min 3: 6 Burpee Box Jumpovers

Min 4: Easy Bike

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