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WEDNESDAY VELOCITY

17
Jul

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x of each: 30 Seconds on, 15 Second Transition:

Ski Erg

Air Squats

Hollow Hold

Strength/Core

Single Leg RDL (4×8 each leg)

DB or KB

Front Rack Lunge (Backward Step 4×6 Each Leg)

Weighted Sit-ups (4×8-12)

Athletes to hold feet for partner. Weight to be heavier – 25-35# for ladies, 45-55# for Men

Metcon

Metcon (Time)

Alternating Ladder

10-1 Reps of

Russian Kettlebell Swings

1-10 Reps Burpees

Ex. 10 KB Swings, 1 Burpee, 9 KB Swings, 2 Burpees….until 1 KB Swing and 10 Burpees

Cash Out

Coach’s choice abs

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