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WEDNESDAY VELOCITY

4
Sep

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Ski or Run 400m then w/long purple band:

10 behind the neck Pullaparts

10 Pullaparts

10 Shoulder Press

10 Upright Row

10 Thrusters

20 Good Mornings

Weightlifting/Strength

Tempo 5 second descent, 1 second ascent – alternate movements

Bent Over Row (4×8)

DB Reverse Flys (4×8)

Dumbell High Pull (4×8)

Metcon

Metcon (Time)

30 Reverse Step Goblet or Front Rack KB Lunges

30 Lateral Hops (over KB)

Run 200m

20 Reverse Step Goblet or Front Rack KB Lunges

20 Lateral Hops (over KB)

Run 200m

10 Reverse Step Goblet or Front Rack KB Lunges

10 Lateral Hops (over KB)

Run 200m

Cash Out

Coach’s Choice

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