TUESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Foam Roll full body

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run or 500m Row or Ski

Walking Lunge 25ft

15 KB Swings

10 Ring Rows

Accessory

Metcon (Weight)

3x of each

Weighted Step Ups 5 Each Leg

50m Farmer Carry

Plank Hold 1:00

Categories: WOD

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