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THURSDAY VELOCITY

17
Apr

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ankle/Calf Prep

6 Min AMRAP:

15 Air Squats (banded)

Lateral Walk Down & Back

5 Hanging Knee Raise (controlled)

10 Squat Jacks (unbanded)

Metcon

Metcon (Time)

100 Jump Rope

80 Reverse Step Lunges

60/45 Calorie Row, Bike or SKi

40 Mountain Climbers Each Side

20 DB Hang Cleans

Strength/Core

Metcon (No Measure)

10 Hanging Knee Raises w/ 3 second hold at top

20 V-Ups

30 Lateral Heel Taps (alternating)

40 Cherry Pickers (alternating)

50 Bicycles (alternating)

40 Scissor kicks (alternating)

30 Supermans

20 Situps

10 Single Leg V-Ups (alternating)
For QUality

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