MONDAY VELOCITY


CrossFit Momentum – VELOCITY


Warm-up

KB Windmill Warmup (No Measure)

2 Rounds With a Single Kettlebell:

6 Single Leg RDL Each Side

3 Press + 50ft OH Carry (Right arm)

3 Press + 50ft OH Carry (Left arm)

12 Russian Swings

3 KB Windmills Each Way

Then: 3 Min Row, Ski or Bike, 30 sec slow, 30 sec fast

Accessory

Metcon (Weight)

With a single DB:

5 Strict Press + 5 Push Press

DB Row 5 Reps 31X1 tempo

30 Scissor Kicks

3x of each

Metcon

Metcon (AMRAP – Reps)

-3 Min AMRAP:

9 Calorie Row

12 1 Arm Overhead Walking Lunges

**90 Sec Rest

-3 Min AMRAP:

9 Calorie Bike

12 Plate Ground to Overhead

**90 Sec Rest

-3 Min AMRAP:

9 Calorie Ski

12 Situps

**90 Sec Rest
2 Rounds of Each. Score total Reps

21 Reps per round of each.

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»