FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

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

**Athletes may easy bike between WODs to keep moving

Metcon (Time)

21-15-9

Double DB Front Squat

Double DB Hang Power Clean

Weighted Situps
Rest until 15 Min

Metcon (Time)

21-15-9

Dbl DB Deadlifts

Push Press

Unweighted Situps
Rest until 30 min

Metcon (No Measure)

21-15-9 for Quality

Bicep Curl

Tricep Kickbacks

Categories: WOD

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