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THURSDAY VELOCITY

27
Jun

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch
Sampson Stretch

Lateral Lunges

Air Squats

Metcon

Metcon (Time)

10 Strict Pullups or Ring Rows

20 Jumping or Reverse Step Lunges

30 Calories Row, Ski, or Bike

40ft Heavy Overhead Carry (Plate or Single Arm KB)

50 Box Jumps or Step Ups

40ft Heavy Overhead Carry (Plate or Single Arm KB)

30 Calories Row, Ski, or Bike

20 Jumping or Reverse Step Lunges

10 Strict Pullups or Ring Rows

Cash Out

Ab Cashout, coach’s choice!

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