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WEDNESDAY VELOCITY

28
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 (4×8 (each Side))

Increasing Weight

Metcon (Time)

4x 30 Second Knee Tuck hold

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Ball Slams

50ft Walking Lunge

30 Second Handstand Hold or Plank Hold

Rest 2 Minutes

Then:

4 Minute AMRAP

15 Ball Slams

50ft Bear Crawl

30 Second Wall Sit

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