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WEDNESDAY VELOCITY

12
Jun

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Core Warmup (No Measure)

Gymnastics Bear Crawl forward/back

Hollow Hold

Superman Hold

Straddle Rock to sit up and reach

Handstand Hold

Strength/Core

Half Kneeling Landmine Press or Half Kneeling DB Press (4×4)

Dumbell High Pull (4 sets, build to 10 Rep Max)

Metcon (Time)

Bar Hang

4x Max

Metcon

Metcon (4 Rounds for reps)

4×3 Minute AMRAP, Rest 1 minute after each

12 Weighted Step Ups

12 KB Swings

12 Russian Twists Each Side

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