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WEDNESDAY VELOCITY

15
May

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x3

10 KB Sumo Deadlift

10 Russian KB Swings

10 Situps

Row/Ski 250m

Strength/Core

Single Arm Overhead Carry (4x 50ft Each Arm)

DB
Increasing Weight

Single Arm Suitcase Deadlift (4×6 (each Side))

Increasing Weight

Metcon (Time)

4x 1 Minute Plank Hold

Metcon

Metcon (Time)

Cash In: Row/Ski 500m or Bike 1km then:

5x

30 Jump Rope

15 Ball Slams

Plate Push 25′

Rest 1 Minute after Each Round

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