THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Overhead Reverse Step Lunges

10 Med Ball Squat

10 Med Ball Pushups

10 Rotating Toss to Partner
Then Calf/Ankle warm up/mobility

Metcon

Metcon (Time)

21-15-9

Goblet Squats

Lateral Hops over KB

15-12-9

Calories (diff machine than yesterday’s metcon)

Pushups

21-15-9

Wall Balls

OH Medball Situps

Accessory

Metcon (Weight)

Weighted Hip thrusts 3×6-8

Single Leg Prone Banded Hamstring Curls 3×6 Each

Alternating Leg V-Ups 3×8-12
https://www.youtube.com/watch?v=6cTWK7TmO3c

Categories: WOD

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