THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x: 10 Step Ups

5 Pause Box Jumps

1 Pike Walk around the Box

5 Cossack Squats

5 Inchworm

Metcon

Metcon (Calories)

EMOM x 20

Int 1: Row or Ski 30 seconds hard

Int 2: Bar Hang 30 Seconds

Int 3: 15 Ball Slams

Int 4: Bike 30 Seconds Hard

Int 5: Plank Hold 45 Seconds

Accessory

Metcon (Weight)

3-4 Rounds for quality

10-12 Reverse Flys

10-12 Half Kneeling Barbell Landmine Press each

10 Rower Pike Ups

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»