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THURSDAY VELOCITY

5
Jun

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x2

Jump Rope :60

Reverse Lunge w/Elbow Drop & OH Reach x6e

10 Fire Hydrant Each

10 Scorpion

Downward Dog w/ Push- Up x 8 Each

Metcon

Metcon (AMRAP – Reps)

EMOM x 8

Int 1: 30 Seconds Max Plate Hops

Int 2: 30 Seconds Max V-Ups

*Rest 1 Min Between EMOM’s

EMOM x 8

Int 1: Double Under Practice 30 Seconds

Int 2: 30 Seconds Max Reps Burpees
Count total reps for all movements. ONLY double unders count.

Accessory

Split Squat (4×4 Each Leg)

Good Mornings (Banded- Barbell in Back Rack 4×6)

Weighted Step-ups (DB – 4×5 Each leg)

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