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WEDNESDAY VELOCITY

20
Mar

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Ski 30 seconds on 30 seconds off for 5 minutes, increase pace every round.

25 Banded Good Mornings (green/blue band)

20 Pendulums

10 Fire hydrants each side

10 Kneeling Opposites each side

10 Single arm Suitcase Deadlifts each side.

Weightlifting

Deadlift (Add 10lbs to working max then 5@65%, 5@75%, 5+@85%)

Working max = 90% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

Row 250m

5 Burpees

10 Walking Lunges total

15 Situps

Metcon (Time)

Rest 2 minutes, then:

1 Round for Time

Row 250m

5 Burpees

10 Walking Lunges total

15 Situps

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