SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Hamstrings & Shoulders (No Measure)

20 Alternating Foot Pedals

10 DownDog to Pushup

10 Deep Lunge (keep hands planted, alternate legs)

10 2-point Squats

10 Hands Only inchworms – reach out beyond shoulders

10 Side Plank with Reach through

10 Standing cross body reach

10 Hands overhead Shrug and release

10 Leg swings each way

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

15 Floor Press

20 Ring Rows

20 DB Shoulder to Overhead

1000m Row, Ski or 2.5km bike

Accessory

Metcon (Calories)

8x

30 on, 30 off

Bike, Row or Ski Sprints

Categories: WOD

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