TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Min Row, Ski or Bike

30 Pass Throughs

10 UpDowns

5 Lat Stretch each way

10 Leg Swings Each Way,

10 Overhead Squats.

Mobility coach’s choice.

Metcon

Metcon (4 Rounds for reps)

Complete 1 whole cycle for max reps/calories for each movement (Row, Bike, Ski, Burpees):

60 Sec on, 1:00 off

40 Sec on, 1:20 Rest

20 Sec on, 1:40 off

*1x through at same station before rotating to the next movement.

**Record score after each movement

Accessory

Metcon (AMRAP – Reps)

Abs Cashout –

Athlete Vote – Tabata 2x

Categories: WOD

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