MONDAY VELOCITY


CrossFit Momentum – VELOCITY

**Happy Martin Luther King Day! Classes are running on their regular schedule today.

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Accessory

Metcon (Weight)

Every 5 Minutes for 3 Rounds for Quality:

12 L Arm Russian KB Swings + Farmer Carry 100ft

12 R Arm Russian KB Swings + Farmer Carry,100ft

Shuttle Run 200ft
Focus on core stability and keeping square

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Pullups

10 Burpees

15 Calorie Row, Bike or Ski

Rest 1 Min after each Round

Categories: WOD

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