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WEDNESDAY VELOCITY

10
Jul

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

TTB/Squat WarmUp (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Straight leg raise with 2 full rotations each leg

10 downward dog to pushup

6-8 leg raises with hands on stantion. keep control

Strength/Core Superset

Front Rack Forward Lunge (With Dumbbells or KBs -4×6 each leg)

Tall Kneeling KB Press (4×6, each arm)

Hold 2 KBs in front rack, then alternate arms for press

Hanging Leg Raise (4×6-10)

Metcon

Metcon (Time)

Every 4 minutes for 4 rounds, each for time, resting remainder of time:

-Run 200m

-12 Pushups

-12 Knees to Elbows
Reduce reps if athlete has less than 1 minute to rest following the first round

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