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WEDNESDAY VELOCITY

11
Sep

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

400m Run

30 second hollow hold

10 supermans

10 inchworms

10 lunges with elbow drop

Strength/Core

Metcon (AMRAP – Reps)

EMOM x 12

Min 1: Plank 45 seconds (weighted or unweighted)

Min 2: 12 pushups (weighted or unweighted)

Min 3: 12-15 Banded Abs

Min 4: 45 Second Arch Hold

Metcon

Metcon (AMRAP – Reps)

Teams of 3-4:

20 Min AMRAP:

120/90 Calorie Ski

120/90 Calorie Bike

120/90 Calorie Row

Max Burpees in remainder
One person working at a time

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