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WEDNESDAY VELOCITY

25
Sep

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Cindy + Ankles up. Warm Up (No Measure)

Run: 200M

2 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Movement – Ankles Up

Ankles

Knees

Hips

Trunk (Rotation/flexion/Extension

Shoulders

Wrists

Neck

Active Quad Stretch

Weightlifting/Strength

Metcon (No Measure)

12 Min EMOM

Min 1: 15 Standing Banded Abs

Min 2: 8-10 DB Bench or Floor Press

Min 3: 45 Second Handstand or Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Farmers Carry 25m Left

Farmers Carry 25m Right

10 Hollow Rocks

10 KB or DBL KB Sumo Deadlifts

30 Jump Rope

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