FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

W/Slam Ball:

3 Rounds:

10 Ground to shoulder

10 Ball Squats

10 Russian Twists (with or without ball)

10 Lateral Hops over ball

Metcon

Metcon (Time)

4 Rounds for Time:

Plate Push 50ft

7 Heavy Dumbbell or KB Deadlifts

20/15 Calorie Row Ski or Bike

Rest 2 Min after each Round

Accessory

Half Kneeling Landmine Press or Half Kneeling DB Press (3x8e, 10-15 second hold at last rep)

Dumbbell Bench (3×8, 10-15 second hold at last rep)

Dumbbell Row (3x8e, 10-15 second hold at last rep)

hand/knee on bench

Categories: WOD

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