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WEDNESDAY Day 14

23
Apr

WEDNESDAY Day 14

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

1 Minute Couch Stretch or Modified Couch Stretch each side

Foam Roll T-Spine and Lats

Then:

10e Squat Rock Side to Side

10e Kneeling T-Spine Rotation

5 Inchworm (no pushup)

10 Pendulums

Weightlifting/Strength

Superset – 15 minutes to get through

Bent Over Row (KB or DB 5×5)

Double KB Front Squat (5×6)

DB Bicep Curls (5×8-10)

Metcon

Metcon (Time)

4 rounds

10 Push ups

15 sit-ups

30 Jump Rope (scale to step ups to 45lb plate)

Advanced:

5 Rounds + Weighted Situps + Double Unders

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