THURSDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)

Metcon

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP for quality:

5 Pushups or Weighted Pushups

10 Weighted Step Ups

20 Alternating Leg V-Ups

50′ Plate or Sled Push or Pull

Categories: WOD

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