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WEDNESDAY VELOCITY

6
Nov

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions
Then 5 x 30 seconds on 30 seconds off building up to a sprint on Row, bike or ski.

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes x 4 Rounds:

Row 250m

50ft Overhead Walking Lunges

6 x25ft Shuttle Sprints

Rest in remainder

Extra Credit

Core Circuit. Plank 1 Min forward, 30 Seconds each Side, 1 Min back

x3

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