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Thursday Velocity

14
Jun

Thursday Velocity

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Warm-up (No Measure)

2 Rounds:

5 each leg Lateral Box Step Ups

10 Squat Press Out (Hold plate at chest, push away as you descend)

10 Groiners Each Side

Weightlifting

10 Minute EMOM, alternate movement on each minute

Shoulder Press (4×6)

Back Squat (4×4)

Metcon

Metcon (Weight)

3 Rounds Not For Time

100ft Farmer Carry Left (heavy)

100ft Farmer Carry Right

30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)
Mark weight of Farmer carry. Put Front Rack Weight in notes

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