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WEDNESDAY VELOCITY

20
Nov

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Low Slow Lateral Shuffle Step each direction

Slow Low Bear Crawl

Lateral Plank Walk each way

Crab Walk

Duck Walk

Frog Hop

Broad Jump

Burpee Broad Jump

Metcon

Metcon (AMRAP – Reps)

30 seconds on, 30 seconds off:

KB SDHP

KB Shoulder to Overhead (double KB for advanced, Alternate arms every interval for intermediate/scaled)

KB Swings

KB Russian Twists
Stay at same movement for 4 rounds, then move on.

Cash Out

ROWvember (Distance)

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