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WEDNESDAY VELOCITY

4
Dec

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

8 Minute AMRAP

5 Single arm half kneeling press each

5 DB high Pull Each

5 Goblet Squats

5 lateral lunges each

30 Jump Rope

SKILL WORK

Double KB Front Squat (4×8-10)

Handstand hold (4×30 second holds)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

Buy in 2.5km bike or 1km Ski or Row

then AMRAP:

20 Situps

15 Russian Swings

10 Pushups

5 Squat Jumps

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