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THURSDAY Velocity!

24
Jan

THURSDAY Velocity!

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll Upper Back And Lats

Banded Passthroughs, Banded Pullaparts, Overhead Squats with Band, Banded Good Mornings, Banded Shoulder Press

3x:

20 Second Hollow Hold, 5 second transition, 20 second Superman hold

Weightlifting

Bent Over Row (4×10)

Alternate with Dumbbell Press

Single Arm Dumbell Press (3×10, increasing)

Finding a heavy set of 10 on each side. If the weight differs left to right, mark in comments. If athlete only gets 8 on one side, mark in score.

Metcon

Metcon (Weight)

NFT

60ft overhead carry left arm

60ft overhead carry right arm

6 Rounds:

10 Situps

10 Box Jumps

60ft overhead carry left arm

60ft overhead carry right arm

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