THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

1 Min Jump Rope

30 Second Deep Squat Hold

30 Second Plank Hold

5 Half Turkish GetUps each Arm

Metcon

Metcon (Time)

100 Double Unders or 200 Singles

80 Air Squats

60 Calories

40 1-arm on Bench Row (switch every 10)

20 Half Turkish Get Ups

Accessory

Metcon (Weight)

4x

14 Alternating Leg V-Ups

10 Front Rack Step ups R/L

8-12 Clams or Banded Clams each side

Categories: WOD

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