WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2

Weightlifting

Back Squat (Tempo, 5×5 increasing each round 31X1)

14 Alternating leg V-Ups after each

Set Clock for E3M

Metcon

Metcon (Time)

For Time:

60 Double KB Shoulder to Overhead

60/50 Calorie Row, Ski or Bike

**Every minute on the Minute not including first minute, 5 Burpees

Categories: WOD

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