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WEDNESDAY VELOCITY

25
Jun

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

8 Minutes:

Row or Ski 250m

15 Pass throughs

25ft Duck Walk

10 Wall Facing Squats

Metcon

Metcon (AMRAP – Reps)

Every 2 Minutes for 18 Minutes

Int 1: 16 Wall Balls, 8 Med Ball Overhead Situps

Int 2: Run 200m or Ski 20/16 Calories

Int 3: 16 Russian KB Swings, 8 Box Jumps
Perfect Score is 200. Minus 1 for each rep missed. Run counts as 20*

Accessory

Prone Row (3×6)

Seated DB Press (3×6)

Top of Pullup Hold (max effort each round – 3 rounds total)

Scale with feet on box, advanced with a chest to bar hold.

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