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THURSDAY VELOCITY

21
Feb

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Slam Ball WarmUp (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)

Conditioning/Skill

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Strict Pullups

10 Weighted Step Ups

5 Strict Dips

15 Ball Slams

50′ Plate Push

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