WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Couch Stretch 2 Min/side

Then 6 Minute AMRAP:

10 Med Ball Deadlifts

10 Med Ball Ground to Overhead

10 MedBall Cleans

20 Russian Twists

Then Wrist Mobility

Accessory

Metcon (AMRAP – Reps)

12 Minute Abs

Min 1: 30 Seconds Max Situps-Rest in remainder

Min 2: 30 Seconds Max mountain Climbers-Rest in remainder

Min 3: 10 Hollow Rocks -Rest in remainder

Min 4: 8-12 Supermans w/2 seconds at top – Rest in remainder

x3

Metcon

Metcon (7 Rounds for calories)

2 Min Work, 1 Min rest x 7:

Interval 1, 3, 5, 7: 15 Med Ball Cleans, Max effort Calories of choice in remainder

Interval 2, 4, 6:

15 Burpees, Max Cals in remainder

Categories: WOD

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