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THURSDAY VELOCITY

4
Apr

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds:

50ft each arm Single Arm Overhead Carry – Moderate weight

5 DB/KB Windmill Each side

5 Half Kneeling Press each side

30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ

Metcon

Metcon (Time)

5 Rounds – 20 minute time cap

25ft Single Arm Overhead Carry Each arm – moderate-heavy

2 Wall Climbs

10 Opposite leg/arm V-ups

10 Ball weighted hip thrusts (30/20)

10 Calorie Bike or Ski
Focus on quality rather than time

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