FRIDAY Velocity

CrossFit Momentum – VELOCITY


T-Spine Opener/Shoulder Warm Up (No Measure)

3-4 Minutes of foam rolling the lats and thoracic spine

10-15 Cat-Cow

10 Behind the Back Thoracic Twists per side.

10 Reach Roll Lift Each Side

Wall Slides x 10 @ two seconds down, two seconds up.

I’s, Y’s, T’s x 5-10 each


Shoulder Press (8×2 EMOM, building from 70-75%)


Metcon (4 Rounds for reps)

4 Minutes at Each Station with a Partner: AMRAP

Station 1: Ski for Cal (1 partner at a time)

Station 2: Rounds of Cindy (5 Pullups, 10 Pushups, 15 squats) Partners may work at same time but may only move to next movement when partner is done.

Station 3: Weighted Box Step Overs (Holding DBs farmer carry style). One athlete at a time

Station 4: 50m Run 10 Lunges (1 partner at a time)

Categories: WOD

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