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TUESDAY VELOCITY

13
May

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

20 Banded Air Squats

10e Fire Hydrant

10e Kneeling forward hip circles

10 e Kneeling Backward Hip Circles

10 “I” Raises

10 “Y” Raises

10 “T” Raises

Mobility of Choice

Metcon

Metcon (AMRAP – Reps)

40 Seconds on, 20 seconds rest x 4 of each, alternate every interval

Russian KB Swings

Row, Ski or Bike for Calories (different machine than yesterday)

Box Jumps

Sumo Deadlift (Dbl KB)

Accessory

Metcon (Weight)

3 sets of each

15 Bicep Curls

12 PVC Banded Lat Pulldowns

30 Second Hollow Hold

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