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WEDNESDAY Velocity

25
Dec

WEDNESDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Partner Row warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.

Metcon

Metcon (AMRAP – Reps)

With a Partner:

30 Min AMRAP, one partner working at a time:

2 Rounds:

14 Ring Rows (Feet on Box)

14 PushUps

2 Rounds

14 Cal Bike

14 Cal Ski

2 Rounds

14 Cal Row

140 Jump Rope
*Partners may switch at any point but must complete rep scheme in order.

**Reps are total Reps

**Last Jump Rope Rep signifies 1 round complete for the team

Cash Out

Tabata V-Ups and Supermans (AMRAP – Reps)

Alternate rounds

Tabata Knee to Elbows (AMRAP – Reps)

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