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WEDNESDAY Velocity

11
Dec

WEDNESDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Accessory

Double KB Front Squat (4×6-8)

Handstand hold (4x max hold up to 1 minute)

Metcon

Metcon (4 Rounds for time)

Every 4 minutes for 4 Rounds:

10 DBL KB Sumo Deadlifts

100ft Farmer Carry

50ft Walking Lunge

50 Jump Rope

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