MONDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Plank Hold 30 Seconds

10 Deep Lunges w/overhead Reach

3 Wall Walk Ups

45 second Plank hold

10 Deep Lunges

2 Wall Walk Ups

1 Minute Plank Hold

4 Deep Lunges

1 Wall Walk Up

Accessory

Metcon (No Measure)

4 rounds for quality of:

10 Hollow Rocks

15 Pause Arch Raises (2 sec at top)

Hollow Hold, 20 Seconds

Arch Hold, 20 Seconds

Rest 30 seconds

Metcon

Metcon (Time)

1000m Row or Ski

Accumulate 3 Min Handstand or DB OH Hold(at no more than 30 sec at a time)

500m Row or Ski

Accumulate 3 Min Wall Sit Hold

250m Row or Ski

Categories: WOD

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