TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

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 (Time)

Teams of 2:

70 Calorie Row, Bike or Ski

70 Wall Ball Shots

70 Plate Ground to Overhead

70 Burpees

70 Calories on different machine

20 Minute CAP.
1 person working at a time

Accessory

Metcon (No Measure)

3x of each

8-12 each side 1 Arm DB Rows (hand/knee on bench)

8-12 Banded (PVC) Lat Pulldowns

30 Second Ring Plank Holds (feet on box or bench for advanced)

Categories: WOD

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