THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row 5 Minutes, 20 Pendulums, 10 Scorpions Then Mobility coach’s choice

Metcon

Metcon (4 Rounds for reps)

5 Min AMRAP

10 Suitcase Deadlifts

10 Lateral Hops over DB Each way

**Rest 1 Minute**

5 Min AMRAP:

10 Russian KB Swings

30 Jump Rope

**Rest 1 Minute**

5 Min AMRAP

10 Suitcase Deadlifts

10 Lateral Hops over DB Each way

**Rest 1 Minute**

5 Min AMRAP:

10 Russian KB Swings

30 Jump Rope

Conditioning/Skill

Metcon (Calories)

4 Sets

1 Min on, 1 Min off

Row, Ski or Bike

Categories: WOD

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