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THURSDAY VELOCITY

30
May

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

9 Minutes

250m Row/Bike or SKi

5 Half Kneeling Presses Each side

10 High Pulls Each Side

10 Dumbbell Goblet Squats

5 Cossack Squats each Side

SKILL WORK

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

12 Minute EMOM

1 – 30 Second Bar Hang

2 – :30 Arch Hold

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

4- 12 Banded Face Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

2-4-6-8-10, etc

Ring Rows

Sit-ups

Goblet Squats

Farmer Carry 50m after each set

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