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THURSDAY VELOCITY

18
Apr

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Warm-up (No Measure)

3x

Bike/Row 1 Minute

5 Half Kneeling Presses Each Arm

10 Dumbbell Rows Each Arm

10 Situps

Metcon

Metcon (Time)

5 Rounds for Quality

Row 250m

Farmer Carry 50′ Heavy KBs

10 Kneeling Banded Hamstring Glute Ham Raises

Rest 1 Minute

7:30PM

Warm-up

Warm-up (No Measure)

Half Tabata of each:

Push-ups

Sit-Ups

Box Squats

Weightlifting

Back Squat (1RM or 5 sets of 3)

Metcon

Metcon (Time)

60 WB over head throws to each other

50 Hanging knee raises

40 Heavy Medball over Shoulder

30 Air Squats (advanced MedBall Squats)

20 Jump Rope (each)

10 Burpees

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