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VELOCITY MONDAY

4
Mar

VELOCITY MONDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row 200m/Bike .3 Miles Every 2 Minutes x 3

Then:

2x

5 KB High Pull Each side

5 KB Shoulder Press Each side

10 Russian Swings

10 Goblet Squats

5 KB Russian Twist Each side

Weightlifting

Deadlift (5@75%, 3@85%, Max Effort at 95%)

Work off 90% of working Max.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

10 Goblet Lunges

8 Pushups

10 KB Swings

8 Situps

Rest 2 Minutes

4 Minute AMRAP (start where you left off)

10 Goblet Lunges

8 Pushups

10 KB Swings

8 Situp

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