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Tuesday Velocity

23
Apr

Tuesday Velocity

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Throughs

10 Half Kneeling DB Press Each Side

10 Goblet Squats

100m Jog

Strength/Core

50m Reverse Sled/Sled Push (12 minutes to build to a heavy )

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

25m Waiters Carry Left

25m Waiters Carry Right

10 Weighted Plate Overhead Burpees

10 Russian Twists Each Side

Run 200m (advanced with Plate)

7:30PM

Warm-up

Warm-up (No Measure)

2x

200m Row/Ski/Run

5 Push Ups

5 Super Slow Air Squats

10 hanging Knee raises (sub situps)

Then:

2x25ft of each

Monster Walks

High knees or Walking High Knees

Low shuffle walk facing each direction (stay in partial squat)

Strength/Core

Alternate Movements

STRICT Pull-Ups (5×5 – Strict, Banded, Box assisted or Ring Rows)

Advanced -Strict C2B or weighted strict

Dumbbell Overhead Walking Lunge (5×10)

Scale to unweighted reverse step lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

3x

3 Minute AMRAP

10 KB Deadlifts

10 Calorie Row/Ski/Bike

Rest 1 Minute

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