THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 Single Leg RDL each

5 Front Rack Squat Each

5 Bottoms Up KB Press Each

80ft Overhead Walk Each Arm

Banded Shoulder Prep/Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes for Quality:

20 Alternating Arm KB Swings

50ft Overhead Carry Right Arm

5 KB Push Press Right Arm

50ft Overhead Carry Left Arm

5 KB Push Press Left Arm

10 Bent Over Row (Barbell or 2 DBs or KBs)

Run 200m

Accessory

Metcon (No Measure)

3-4 Rounds for quality

8 Reverse Flys

8 Half Kneeling Barbell Landmine Press each

8 Rower Pike Ups

Categories: WOD

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