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THURSDAY March 22, 2018

21
Mar

THURSDAY March 22, 2018

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 rounds or 9 minutes

1 Minute Ski or Bike

Half Kneeling Dumbbell Press (7-10 each arm)

Lateral Band Walk (10 steps each way)

High Box Step Up (5 Each)

Metcon

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Bike/Row/Ski for Calories

**Rest 2 Minutes**

4 Minute AMRAP:

8 Box Jumps

10 Dumbbell Push Press

12 Ball Slams (Or 6 Heavy Ball Over Shoulder)

**Rest 2 Minutes**

3 Minute AMRAP:

Bike/Row/Ski for Calories

**Rest 2 Minutes**

2 Minute AMRAP:

8 Box Jumps

10 Dumbbell Push Press

12 Ball Slams (Or 6 Heavy Ball Over Shoulder)

**Rest 2 Minutes**

1 Minute AMRAP:

Bike/Row/Ski for Calories
Athletes to choose Row Bike or Ski and stick with same machine for entire workout.

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