THURSDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams
(Wall ball)

Then,

Calf & Ankle mobility

Accessory

Metcon (Distance)

3 rounds for quality of:

10 1-footed Medicine Ball Chest Passes to a partner each leg

15 Overhead Medicine Ball Toss
Note total distance ball gets thrown overhead.

Metcon

2 Mile Run, Row or Ski or 10km on bike (Time)

Remain on same movement for entire distance

Categories: WOD

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