MONDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 Min EMOM, rotate through

30 seconds on 30 seconds off on each machine.

Then, 20 Pendulums

10 Scorpions

10 V-ups

10 Leg Swings each way

10 Supermans

10 Hollow Rocks

Metcon

Metcon (No Measure)

1km Row

Rest Until 10 minutes

1km Ski

Rest Until 20 Minutes

3km Bike

Alternate Start movements if needed
***RECORD BELOW. ONLY ONE TIME AT EACH MOVEMENT

1000m Row (Time)

Max Effort 1000m Row

1000m Ski (Time)

3km Bike for Time (Time)

Cash Out

Seated DB Press (Record Light Weight)

Max Reps at Heavy weight (one you could do 3-6 max of)

Right into

Max Reps at Medium Weight (5-10# less than heavy weight)

Right into

Max Reps at Light Weight (5-10# less than Medium weight)

Categories: WOD

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