MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10 Lateral Box Step Overs

15 Face Pulls

10 Cal Ski

10 Quad Stretch Alternating legs

x 3

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

20 Box Step Ups

15 Bent Over Rows

10 DB Shoulder to Overhead

250m Row or Ski

Rest 1 Minute after each round

Accessory

Metcon (No Measure)

12 Min EMOM

Min 1: 15 Glute Bridges (1 heel on ball for advanced)

Min 2: 12 GHD Back extensions or 12 Barbell Good Mornings

Min 3: 15 Bird Dogs each Side

Categories: WOD

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