WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row, Ski or Bike 5 Minutes

Then: Purple Band Warm up

Metcon

Metcon (Time)

Accumulate 1 Min HS Hold (no more than 30 seconds at a time)

40/30 Calories of Choice

Accumulate 2 Minute Plank Hold

40/30 Calories

Accumulate 2 Min Wall Sit Hold

40/30 Calories

Accumulate 60 Second Supported L-Sit (parallettes, rings or Box)

Accessory

Metcon (9 Rounds for calories)

Conditioning:

1 Min On, 1 Min off, 3x at each machine
Stay at each machine for 3 rounds then rotate

Categories: WOD

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