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WEDNESDAY VELOCITY

27
Mar

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x through

10x shoulder pass throughs

10x PVC Good mornings

10x PVC shoulder presses

10 PVC RDL

Weightlifting

Deadlift (3@70, 3@80%, 3+@90%)

SKILL WORK

Single leg DL or Sumo DL w/ KB

Box step up

Single arm DB press

3×5 each arm/leg

SLDL or Sumo DL

Box Step up

Single arm Db press

Metcon

Metcon (AMRAP – Reps)

Partner WOD:

10:00 AMRAP

Partner A – 10 Wallballs

Partner B – KB Swings – switch once 10 WB’s are completed

Scaled Partner WOD:

Partner 1 – MedBall clean and throw

Partner 2 – hold plank

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