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TUESDAY VELOCITY

7
Jan

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds or 9 minutes

250m Row / Ski

8 KB High Pull Each Side

5 KB Bottoms up Press each Side

30 Second KB Overhead Hold Each Side

8 V-Ups

Accessory

Metcon (Weight)

3 Rounds for Quality:

12 Seated (on box) Double Kettlebell Press

15 Bent over Row (double KB or Barbell)

150ft Farmer Carry (KBs)
Score is total weight (press plus row plus carries)

Metcon

Metcon (Time)

100 Jump Rope

100 Reverse Step Lunges

100 Pushups

100 Ball Slams

100 Situps

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