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WEDNESDAY Velocity

16
Oct

WEDNESDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes

Then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each

5 High Pull Each Side

Metcon

Metcon (AMRAP – Reps)

20 Minutes, as far as possible:

2000m Row, Ski or Bike 6km

20 Wall Balls, 20 Ball Slams

18 Wall Balls, 18 Ball Slams

16 Wall Balls, 16 Ball Slams

14 Wall Balls, 14 Ball Slams

Etc. Ending with 2/2.

Accessory

Single Leg RDL (3×8, each leg)

DB or KB

Lateral Lunges (3×8 Each Leg)

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