WEDNESDAY 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 (4 Rounds for time)

Every 5 Minutes for 4 Rounds

6 Strict Pullups

12 DB Cleans

50ft DB Lunges

Row, Ski or Bike 12/9 Calories

Accessory

Metcon (Weight)

3x

20 reverse hyper -on GHD or in Bench Set Up or Supermans

50m Reverse Sled Drag

10 Deficit Push Up

Categories: WOD

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