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THURSDAY VELOCITY

7
Mar

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

Mobility

Pigeon on box.

Weightlifting

Back Squat (5@75%-3@85%-1+@95%)

Metcon

Metcon (AMRAP – Reps)

20 Minute EMOM

Min 1: 30 Second Assault Bike

Min 2: 30 Second Plank

Min 3: 30 Seconds DB Push Press

Min 4: 30 Seconds Hollow Hold
Score is total Calories plus Push Press Reps

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