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SATURDAY Velocity!

11
Jan

SATURDAY Velocity!

CrossFit Momentum – VELOCITY

Warm-up

3 (No Measure)

50 Jump Rope

6 Forward Lunge with elbow drop each side

8 Side Lying Open Book Mobility

50 Jump Rope

10 Pushup to Pike

8 Lateral Lunge Each Side

50 Jumps

Metcon

Metcon (AMRAP – Rounds)

24 Min EMOM:

Min 1: 30 Doubles or 60 Singles

Min 2: 30 Second Overhead Hold

Min 3: 12 Dips

Min 4: 40 Seconds Dead Bug

Min 5: 30 Seconds Ball to Shoulder

Min 6: 12 Toes to Rings

Cash Out

Single Arm Suitcase Deadlift (5×5 Each Side)

Plank Hold 40 Seconds after each Set

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