WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Plank Hold 30 Seconds

10 Deep Lunges

3 Wall Walk Ups

45 second Plank hold

10 Deep Lunges

2 Wall Walk Ups

1 Minute Plank Hold

4 Deep Lunges

1 Wall Walk Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

500m Row or Ski

5 Deck Squats (w/or w/o KB)

7 Pushups

9 Double DB RDL

Accessory

Shoulder Press (4×5, may increase)

Dips (4×5 – find a challenging scale)

Bicep Curls (4×5 – 3 second descent)

Categories: WOD

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