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THURSDAY VELOCITY

9
Jan

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10 Min EMOM

Min 1: 30 Second Row, Ski or Bike

Min 2: 5 Scorpions Each Side

Min 3: 30 Second Row, Ski or Bike

Min 4: 10 Pendulums each side

Min 5: 30 Second Row, Ski or Bike

Min 6: 10 Alternating Leg Kick Ups

Min 7: 30 Second Row, Ski or Bike

Min 8: 20 Air Squats

Min 9: 30 Second Row, Ski or Bike

Min 10: Inchworm Walk outs

Metcon

Metcon (Time)

1000m Row

80 Lateral Plate Hops

60 Calorie Ski or Bike

40 Alternating DB Snatch

20 Man Makers

Accessory

Metcon (No Measure)

3 Rounds for Quality

30ft Banded lateral walks each way

20 Russian KB Swings (Heavy)

10 Lateral Box Step Ups

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