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Monday Velocity

29
Jan

Monday Velocity

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

HFWU (No Measure)

Every 15 seconds for 3 minutes, alternate between these movements:

Jumping Jacks

Air Squats

Mountain Climbers

Squat Jumps

Then, Every 15 seconds for 2 minutes, alternate between these movements:

Front Plank

Superman Hold

Hollow Hold

Back Plank/Tabletop

Metcon

Metcon (4 Rounds for reps)

45 seconds at each station, 15 second transition:

WallBalls

Bent Over DB Row

Reverse DB Lunge

Jump Rope

Cash Out

500m Row (Time)

Max Effort 500m Row

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