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WEDNESDAY VELOCITY

27
Nov

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

DB Warm Up (No Measure)

2x

8 Single Leg RDL each

8 DB half kneeling press each (hold db in opposite hand than forward knee)

8 DB High Pull Each arm

8 Lateral Lunges holding DB

8 DB Goblet Squats

8 Calories

Strength/Core

DB Reverse Flys (3×10-12)

Dumbbell Bench (3×12 alternating arm (hold other DB out))

Weighted Sit-ups (3×12)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

40 Jump Rope

30 KB Swings

20 WallBalls

10 Jumping Pullups

1 Minute Rest after each complete round

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