THURSDAY Velocity


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x:

5 Scap Pullups (slow and controlled)

10 inchworm (no pushup)

10 Scap Pushups,

5 Super Slow Squats.

Then 2 Rounds w/DB or KB: 50 ft Overhead Carry Left arm, 50ft Overhead Carry Right Arm

Accessory

Metcon (AMRAP – Reps)

3x

6-10 Ring Pushups

5-8 Strict Pullups (add weight if needed)

20 Banded Face Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes for Quality

50ft Overhead Carry (dbl KBs or Plate)

12 DB Hang Cleans (power or squat)

2 Wall Climbs

500m Row or Ski

Categories: WOD

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