WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each

5 Cossack Squats Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

8 Dbl KB Sumo Deadlift

50ft farmer Carry

30 Second Plank Hold

*3 Min Rest*

Metcon (AMRAP – Reps)

5 Minute AMRAP:

Accumulate 2 Minute Plank Hold

150ft Farmer Carry

Max Reps Sumo Deadlift in remainder

*3 Min Rest*

5 Minute AMRAP: Row for meters (Distance)

Accessory

Metcon (Weight)

9 Min EMOM:

Min 1: Dbl DB or KB Upright Row (10-12 Reps)

Min 2: Alternating Leg V-Ups (10-12 reps)

Min 3: Strict Pullups (3-7 reps -may add weight)

Categories: WOD

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