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THURSDAY VELOCITY

19
Jun

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll

Then

Row 5 Minutes

20 Pendulums

10 V-Ups

10 Scorpions

10 Hollow Rocks

10 Scap Pullups

Metcon

Metcon (4 Rounds for reps)

3 Minute AMRAP

300M Row Run or Ski then Max Reps

Box Jumps in remainder

**2 minute rest**

3 Min AMRAP

300M then Max Reps

Strict Pullups in Remainder

**2 minute rest

3 Min AMRAP**

300M then Max Reps

Broad Jumps in Remainder

**2 minute rest**

3 Min AMRAP

300M then Max Reps

Knees to Elbows in Remainder

Accessory

Bent Over Row (4×6)

Dumbbell Bench (4×6 Each arm – Hold one arm locked out throughout)

Cherry Pickers (4×30)

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