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THURSDAY VELOCITY!

28
Mar

THURSDAY VELOCITY!

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ski, Row or Bike 2 minutes

Full Body Foam Roll

SKILL WORK

PullUp/Dip Complex (AMRAP – Reps)

10 Minute EMOM

5 Pull Ups

5 Dips

*For those with Strict movements, goal of PU & Dips within same minute

**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.

***If you successfully complete the protocol 2 weeks, add 1 rep to each.

Metcon

Metcon (AMRAP – Reps)

*4 Minute AMRAP*

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

**Rest 1 Min**

*2 Minute AMRAP*

Shuttle Runs (25ft=1 rep)

**Rest 1 Min**

*4 Minute AMRAP*

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

**Rest 1 Min**

*2 Minute AMRAP*

Shuttle Runs (25ft=1 rep)

7:30PM

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