WEDNESDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x:

10 Step Ups

10 pushups to box

10 Kip Swings or Scap Pullups

10 Ring Rows or 5 Strict Pullups

10 Hollow Rocks

Metcon

Metcon (Time)

Run 1 Mile

50 Wall Balls

40 Ball Toe Reach Crunch

30 Plate Ground to Overhead

20 Pullups

10 Lengths Single Arm Overhead Walks (uses plate waiter style, switch every 2 length of gym)

Accessory

Alternate through movements

Bench Press (4×6, increasing)

Reverse Flys (4×8-12)

4x 1 Min Plank Hold

Russian KB Swing (3×20, heavy)

Cossack Squat (3×6 Each Side)

https://www.youtube.com/watch?v=YvxmS5BIPi8

May be performed weighted or unweighted

Categories: WOD

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