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WEDNESDAY VELOCITY

2
Oct

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #4 (No Measure)

25m Overhead Carry Each Arm

10 Hand on Bench DB Rows each Side

10 Toe Reach Crunch

5 Lunge with Twist each Side
Then Row, Ski Bike or Run 4 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute ascending Ladder

1,2,3 etc reps of:

Pullups or Ring Rows

Weighted Situps

Plate Overhead Walking Lunge Steps (Each Leg)

Rest 3 Minutes:

Metcon (Time)

Decending Ladder for Time:

Start where you finished (Example if you finished round 7 in first AMRAP, go 7-1 reps of each for time.

Cash Out

DB Bicep Curls (3×12-15)

Tricep Kickbacks (3×12-15)

Bent Over Row (3×12-15)

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