TUESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Run 600m then:

Dynamic Warm up Routine

Strength/Core

Metcon (AMRAP – Reps)

2 Minute Abs- 20 seconds each no rest

Flutter Kicks

Toe Reach Crunch

Scissor kicks

Suitcase crunches

Rest 2 min, then repeat

Metcon

Metcon (Time)

10-20-30-20-10 for time:

Bike, Row or Ski for Calories

Air Squats

Single arm DB Shoulder to Overhead (total reps)

Categories: WOD

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