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WEDNESDAY VELOCITY

2
Jul

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

High Hips Bear Crawl,

Backwards bear Crawl

10 Hollow rocks

10 arch rocks

Inchworm to pushup

Rock split n reach

Metcon

Metcon (AMRAP – Reps)

EMOM x 16

Int 1: 10 DB Snatch, 2 Wall Climbs

Int 2: Sled Push or Drag 50m

Int 3: 30 Jump Rope, 15 Air Squats

Int 4: Easy Bike

Accessory

Bench Press (4×6 increasing)

Reverse Flys (4×8-12)

4x 1 Min Plank Hold

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