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TUESDAY VELOCITY!

22
Oct

TUESDAY VELOCITY!

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x

20 Second Bar Hang

10 Banded Pullaparts

10 Banded Press

10 Lunges

SKILL WORK

STRICT Pull-Ups (Skill Work)

Strict Pullups – where to engage, hand placement, ideal body positioning

Metcon

Metcon (AMRAP – Reps)

30 seconds on, 30 seconds off

Ski for Calories

Strict Pullups

KB Swings

Reverse Step Lunges

4 Rounds

Alternate Movements every 30 seconds

Accessory

5 Double KB Deadlifts, 30 second Farmers Hold

5 Double KB Deadlifts, 30 second Farmers Hold – x 5

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