Call Us: (845) 348-1110

WEDNESDAY VELOCITY

23
Apr

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

20 Banded Air Squats

10e Fire Hydrant

10e Kneeling forward hip circles

10 e Kneeling Backward Hip Circles

10 “I” Raises

10 “Y” Raises

10 “T” Raises

Then:

2 Rounds

5 Burpee Broad Jumps

10 V-Ups

Mobility of Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Single Arm KB Swings

5 KB Front Squats Each Side

10 Lateral Skater Bounds
This WOD is for Quality – looking for precision on reps

Metcon (AMRAP – Rounds and Reps)

Rest 2 Min *

5 Min AMRAP

10 Russian Swings

10 Goblet Squats

10 Lateral Hops over KB
Can Pick up the pace for this WOD

Metcon (AMRAP – Rounds and Reps)

Rest 2 Min *

5 Min AMRAP

10 KB Snatch (total)

20 Air Squat

30 Jump Rope
Focus on the KB Snatch technique here while perfecting reps on Squats and Jumps

Accessory

Metcon (No Measure)

30 V-Ups

30 Lateral Heel Taps

30 Cherry Pickers

30 Bicycles

2x

Leave a Reply