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Thursday Velocity

12
Jul

Thursday Velocity

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Weightlifting

6 Minute EMOM

Shoulder Press (6×4)

Metcon

Metcon (Time)

3 Rounds with a plate :

5 each leg Lateral Box Step Ups

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

10 Lunges
For Quality

Cash Out

2 Rounds Not For Time

100ft Farmer Carry Left (heavy)

100ft Farmer Carry Right

30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)

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