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WEDNESDAY VELOCITY

4
Jun

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 Single Leg RDL each

5 Front Rack Squat Each

5 Bottoms Up KB Press Each

80ft Overhead Walk Each Arm

Banded Shoulder Prep/Mobility

Metcon

Metcon (Time)

10-8-6-4-2 Reps of:

Goblet Squats

Dips

*Rest 2 Minutes*

2-4-6-8-10 Reps of:

PushUps

Squat Jumps

*Rest 2 Minutes*

30/24 Calorie Row

30 Lunges

Accessory

Warm-up (No Measure)

Single Arm Cross Body Carry (3x 50ft Each Arm-1 Overhead, 1 farmer)

Single Arm Suitcase Deadlift (3×6 (each Side)) Use Handles

3x Max effort Knee Tuck hold w/Medball on Knees

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