FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

500m Row, then DB WarmUp

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

Metcon (AMRAP – Reps)

EMOM x 20

Int 1: 30 Seconds hard Bike

Int 2: 12 KB or DB Snatch. alternating

Int 3: 7 Pushups + 10 Situps

Int 4: Max Cal Row or Ski

Int 5: Rest
**may add weight or degree of difficulty to situps/pushups.

Accessory

Metcon (Weight)

3x

8-10 Single Leg Dumbbell RDL Each Leg with ONE foot flat on wall behind

8-12 Lateral Raises

8-12 Front Raises
https://www.instagram.com/p/Bf_0fxSAVRz/

Categories: WOD

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