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THURSDAY VELOCITY

28
Feb

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

FUN Partner Warm Up – Coaches Choice

Strength/Core

Alternate through

Pull-ups (5-4-3-2-1 Strict)

Add weight if necessary, negatives for those without pullups.

Ring Dips (5-4-3-2-1 Strict)

Looking for each rep to be a challenge. Stantions are ok, bands are OK, adding weight is OK

Banded Face Pull (20 Reps Each Round)

Warm-up (No Measure)

Leg Lifts – 3×10

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

40 Jump Rope

30 Second Plank

20 Ball Slams

10 Overhead Walking Lunges Each Leg

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