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


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

5 Burpees

7 Wall Balls

9 Mountain Climbers Each Side

3 Min Rest

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

5 Squat Jumps

7 Ball or Sandbag to Shoulder

9 Alternating Leg V-Ups


:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
6 Rounds

Categories: WOD

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