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THURSDAY VELOCITY

26
Dec

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #7 (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Alternating Dynamic Hamstring Stretch

10 Downward Dog to Pushup

6-8 Leg Raises with Hands on Stantion

Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP (round 1):

10 DB Step Ups

10 Shoulder to Overhead

**Rest 2 Minutes**

5 Minute AMRAP (round 2):

10 Box Jumps

10 DB Floor Press

**Rest 2 Minutes**

5 Minute AMRAP (round 3):

10 Burpee Step Overs (No weight)

10 Pike Pushups from box or floor

Accessory

Bent Over Row (3×8-12)

DB Bicep Curls (3×8-12)

DB Reverse Flys (3×8-12)

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