MONDAY Velocity

CrossFit Momentum – VELOCITY


Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x10 each foot

– Mini-Band Forward Diagonal Step x10 each foot

– Mini-Band Backward Diagonal Step x10 each foot

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility


Back Squat (5 Rep Max)

Take 20 minutes building up to heavy set of 5 for today. Rest 2-3 minutes between sets.

Box Jumps (3 reps in between squat sets)

Advanced make them HIGH


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

4 Burpees

8 Double KB Sumo Deadlifts

10 Calorie Row/Bike or SKi

Rest 2 Minutes

Categories: WOD

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