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TUESDAY VELOCITY

30
Apr

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Run/TTB/Lunge WarmUp (No Measure)

Run 200m

5 Strict Toes to Bar

One length Walking Lunges

One length Broad Jump

x2

Metcon

Metcon (Time)

25 Pushups

50 Box Step Ups

50 Wallballs 20/14lbs

100 Jump Rope

Cash Out

Farmer Carry 400M for time (Time)

(2 x 32kg/24kg)

7:30PM

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

5 Lateral Lunges Each

10 Super Slow Squats

then w/PVC:

10 Passthroughs

10 Good Mornings

10 Twists

10 Up-Downs

SKILL WORK

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

12 Minute EMOM

1 – 10 Bar Kips or 15-25 second bar hang

2 – :30 Hollow Hold

3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)

Metcon

Metcon (No Measure)

8 Tabata Rounds KB Swings

**Rest 2:00**

8 Tabata Rounds Rowing

**Rest 2:00**

8 Tabata Rounds Ski or Bike
Start on different movements if need be.

TABATA Kettlebell Swings (AMRAP – Reps)

TABATA ROW (CAL) (Calories)

Tabata Ski Erg (Calories)

Tabata Bike (Calories)

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