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SATURDAY VELOCITY

14
Dec

SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

TGU warm up (No Measure)

8 Min AMRAP

3 Half Turkish GetUp each arm

5 Downward Dog to Pushup

15 Goblet Squats

250m row or ski
Ski or row 250m for run

Metcon

Metcon (Time)

21-15-9

Dumbbell hang cleans

Air Squats

Rest 3 minutes

21-15-9

DB Front Squats

Situps

Rest 3 minutes

21-15-9

Bent over rows

Box jumps
Use same DBs for all 3 wods.

Cash Out

Optional

On the 3rd Day Of CrossFit (AMRAP – Reps)

“Deck the floor with lots of Burpees”

Buy in 2 min burpees

5 min ski

5 min bike

Emom 10 air squats for machines only

Cash out 2 min burpees

Score is burpees plus calories

Thanks Coach Lauren for this one!

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