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VELOCITY THURSDAY

20
Jun

VELOCITY THURSDAY

CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

SKILL WORK

Pull ups/Dips – Strict (AMRAP – Reps)

OTMx10

Advanced: 5 Strict Pullups and 5 Strict Dips Every Minute

Intermediate: Option 1 – 2-3 strict pullups and 2-3 strict dips every minute

Option 2: 5 strict pullups min 1, 5 Strict Dips Min 2

Beginner: 2-3 negatives or 10 ring rows Minute 1, 8-10 bench or stantion dips Minute 2

Metcon

Metcon (Time)

24 Min Time Cap

Run, Row, or Ski 1 Mile (1600m)

30 Air Squats

30 Burpees

Row, Bike or Ski 1 Mile

(If running, must start by Minute 14)

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