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WEDNESDAY VELOCITY

19
Jun

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

-Unweighted Split Squat – 10 Each Leg

-Rotational Ball Toss to a partner or Wall – 5 Each way

– 10 Ball Slams

-Run 100m

x3

Strength/Core Superset

Weighted Step-ups (4×8 Each Leg)

Single Arm Overhead Carry (4x25m – Heavier than last week)

DB

Metcon (AMRAP – Reps)

Side Plank Rotation – 4x 10 Each Side
Advanced with light weight

Metcon

Metcon (Time)

3 Rounds, Not for Time

-12 Superman with a 2 second pause at top

-Ski or Row 2 Minutes at consistent SPM (ideal 26-30)

-Bear Crawl 50ft or HS Hold 30 Seconds

– 8 Pushups 2 seconds down, 1 second up.

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