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WEDNESDAY Velocity

1
Jan

WEDNESDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Then:

5-10-15 of each:

Med Ball Cleans

Russian Twists each side

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Min 1: 30 Seconds Wall Ball Shots

Min 2: 14/11 Cal Ski

Min 3: 6 Burpee Box Jumpovers

Min 4: Easy Bike

Accessory

9 Min EMOM, rotate exercises, 10-12 reps of each

Seated DB Press (EMOM)

DB Bicep Curls (3×10-12)

Dumbbell Row (3×10-12)

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