WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams

Accessory

Metcon (Weight)

3 sets:

25ft 1 Arm Overhead lunge each Arm

20/15 cal Bike at easy recovery pace

10 Lateral box step overs (weighted or unweighted)

10 Tempo Dbl DB Front Squats 3211

Rest 1:00

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

15 Wall Balls

25 Situps

15 Burpees

Metcon (Time)

Rest 2 Minutes

1 Round of previous WOD for time

Categories: WOD

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