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TUESDAY VELOCITY!

26
Mar

TUESDAY VELOCITY!

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Side Shuffles 10×10

Dynamic Stretch Warmup

SKILL WORK

Weighted Step-ups (3×10 each leg)

Weighted to 20″ or higher box Step Ups

Single Arm Farmer’s Carry (3x 240ft (switch arms every 60ft))

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

Run 200m

15 Burpees

Metcon (Time)

Rest 2 Minutes

1 Round for time:

Run 200m

15 Burpees

7:30PM

Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups

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