CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Plank Hold 30 Seconds
10 Deep Lunges
3 Wall Walk Ups
45 second Plank Hold
10 Deep Lunges
2 Wall Walk Up
1 Minute Plank Hold
4 Deep Lunges
1 Wall Walk Up
Then: Burpee Waterfall
Metcon
Loni’s 70th Birthday WOD! (Time)
Partners Complete:
2 Rounds:
70 Box Jumps
70 Jump Rope (Each, may work at same time)
70 KB Deadlifts -(Barbell for Loni)
70 Second HS Hold (Each)
70 Power Cleans (DBs – Barbell for Loni)
*70ft Farmers Carry After each movement
One Partner Working at a time, unless noted. Split reps unless noted.
30 Minute time Cap