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TUESDAY VELOCITY

17
Dec

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

45 second Row, Bike or Ski

10 DB Half Kneeling Press each Side

10 DB Goblet Squat,

10 DB High Pull Each Side

10 DB Lateral Lunge (total)

Accessory

Metcon (No Measure)

4 Rounds:

Rotate through for quality:

Ring Rows x 10

10-30 second L-Sit Hold

Top of Push Up Hold 45 seconds

Bar Hang 15-30 seconds

Metcon

Metcon (AMRAP – Reps)

Every Minute for 20 Minutes:

1: 10/7 Cal Row, Bike or Ski

2: 10 Alternating DB Snatch + 10 Push Ups

3: 20 Abmat Sit Ups

4: 10 DB Push Press + 5 Devil’s Press
Score is total reps completed.

Perfect Score for Men: 325

Perfect Score for Women: 310

*Athletes may take a full minute off if recovery is needed.

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