CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Row/Ski or Run 200m

10 Alternating Leg Bird Dogs

10 Kneeling T-Spine Openers Each

10 Scapula Pushups

10 Inchworm to Pushups

10 Burpees


Tempo 5 second descent, 1 second ascent – alternate movements

Bent Over Row (4×6 – Supinated Grip (Palms Up))

DB or Light Plate Lateral Raises (4×6)

Banded High Pull (4×12)


Metcon (Time)

With a Partner, accumulate

80 Calories (row, bike or ski)

80 Pullups or Ring Rows

80 Air Squats

80 DB Push Press

80 Situps

Cash Out

Coach’s Choice

Categories: WOD

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