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THURSDAY VELOCITY

23
May

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #3 (No Measure)

10 Kip Swings or Scap pulls

10 Explosive Hips

10 Ball Slams

10 Hollow Rocks

10 Arch Rocks

2 Rounds
Then Run 400m

Strength/Core

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

9 Minute EMOM

1 – 10 Bar Kips or 15-25 second bar hang

2 – :30 Hollow Hold

3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)

Metcon

Metcon (AMRAP – Reps)

10 Min EMOM

Min 1: 6 Burpee Box Jumps or Step ups (4 to scale) Then Air Squat in Remainder of Minute

Min 2: Rest/Hold Plank

Rest 3 Minutes

Metcon (Distance)

10 Min EMOM:

Min 1: Row, Ski or Bike 1 Minute

Min 2: Rest

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