WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

20 Banded Good Mornings

10 Scap Pushups

10 Lunge with Overhead Vertical Reach

10 Pendulums

10 Inchworm to Pushup

12 Calorie Ski

Mobility Coach’s choice

Metcon (Time)

2 Rounds:

Single Arm Overhead Carry 25m each Arm

5 Push Press Each Arm

2 Rounds:

200m Run

10 Dips

2 Rounds:

45 Second Wall Sit Hold

45 Second Handstand or Plank Hold

2 Rounds:

20/16 Calorie Row, Bike or Ski

20/16 Calorie Row Bike or Ski (Different Machine)
*If all bikes/skis are used during end piece, run 200m

*NO rest between rounds

Accessory

Warm-up (No Measure)

3 -4 Rounds for quality

8 Reverse Flys

8 Bicep Curls

8 Half Kneeling Barbell Landmine Press each side

8 Rower Pike Ups

Categories: WOD

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