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THURSDAY Velocity

27
Sep

THURSDAY Velocity

CrossFit Momentum – VELOCITY

Metcon

Metcon (Weight)

3 Rounds

Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up

1 Arm Power Row: x 8 each arm

Barbell Rollout: x 8

Sumo Stance Good Morning: x 8

Barbell Overhead Hold: 30 seconds

Weightlifting

Sumo Deadlift (8-12 rep max with an overhand grip)

Sumo Deadlift: establish an 8-12 rep max with an overhand grip

Rest at least 1 minute between sets

Complete warm up sets of Sumo Deadlift as needed.

Metcon

Metcon (Weight)

3 Rounds

Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up

1 Arm Power Row: x 8 each arm

Barbell Rollout: x 8

Sumo Stance Good Morning: x 8

Barbell Overhead Hold: 30 seconds

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