WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

One sided Warm Up (No Measure)

3x – Single KB

50 ft OH Single Arm Carry Left arm

10 Russian twists

5 KB Strict or Push press each arm

50ft OH Single Arm Carry Right arm

15 Goblet Squats

10 KB High Pull Each

Metcon

Metcon (Time)

15 Manmakers

500m Row

30 DB Bent Over Row

100 Air or Goblet Squats

30 DB Floor Press

500m Row

15 Manmakers

Accessory

Metcon (Weight)

3x

4-6 Single Leg Dumbbell RDL Each Leg

12-16 Lateral Raises

12-16 Front Raises

Categories: WOD

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