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WEDNESDAY VELOCITY

19
Aug

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Weightlifting

Deadlift (5×2 @ 85-90%)

**Alternate Sets with 20 Second hollow Hold

**All these movements can be done with Dumbbells if athletes prefer!

Metcon

Metcon (AMRAP – Reps)

Max reps at each Station. 1 Min at each, Rest 1 minute after each round. x3

Min 1: Pullups/Ring Rows

Min 2: Lateral Hops over KB

Min 3: Plate Overhead Walking Lunges

Min 4: Plate Ground to Overhead.

Rest 1 Minute

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