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WEDNESDAY October 31, 2018

30
Oct

WEDNESDAY October 31, 2018

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 Box Step Ups Each Side,

6 pushups to box

6 Single Leg Squat to box each side

6 Suitcase Crunch

x3

Metcon

Metcon (Time)

-250m Row, Ski or .6km Bike

5 Box Step Ups Each Leg

10 Alternating leg V-Ups

-500m Row, Ski or 1.2km Bike

10 Box Step Ups Each Leg

20 Alternating leg V-Ups

-750m, Row, Ski or 1.8km Bike

20 Alternating leg V-Ups

10 Box Step Ups Each Leg

-500m Row, Ski or 1.2km Bike

10 Alternating leg V-Ups

5 Box Step Ups Each Leg

-250m Row, Ski or .6km Bike

Accessory

Push-ups (4×12 – deficit if possible)

Dumbbell Row (4×12 each arm)

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