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WEDNESDAY VELOCITY

30
Apr

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds: 20 Banded FacePulls, 10 Banded PVC lat pulldowns, 20 Passthroughs, 5 inchworm walk outs (no pushup), 5 Broad Jumps.

Then, Shoulder Mobility coach’s choice

Metcon

Metcon (Time)

10 Rounds:

5 Pullups

10 Mountain Climbers (total)

15 Air Squats

15 Minute Time Cap
*May wear a weight vest – Sub pushups for pullups if also doing CrossFit today.

Accessory

Push Press (3x 3 Reps Push Press w/3 second descent)

Bench Press (3×6 Bench Press (No Tempo))

TOP of Dip Hold (Time)

3x max effort

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