THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Minute Row

PVC Warm Up

Banded Glute Prep

20 Pendulums, 10 Scorpions

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

Row or Ski 1000m or Bike 2.5km

50 Jump Rope

30 Situps

20 Slam Ball over Shoulder (10 reps if 100lbs or more)

Accessory

Metcon (Weight)

Weighted Hip thrusts 3×6-8

Single Leg Hamstring Curls 3×6 Each

Alternating Leg V-Ups 3×8-12

Categories: WOD

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