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WEDNESDAY VELOCITY

18
Jun

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

Then 2x:

10 Push-Up + Floor Press

15 Banded Pull Apart

10 Squat w/1-Arm OH Reach

Accessory

Spend Roughly 15 Minutes rotating through movements. Build each round until you achieve a heavy set for each. Max Plank Hold up to 2 Minutes per Round

Single Arm Overhead Carry (4x50ft each arm)

DB

Single Arm Suitcase Deadlift (4×6 Each Side)

Max Effort Plank Hold (Time)

3x Max Effort Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

15 Russian KB Swings

Farmer Carry 50ft

15 Goblet Squats

Bear Crawl 50ft

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