CrossFit Momentum – VELOCITY


TTB/Squat WarmUp (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Straight leg raise with 2 full rotations each leg

10 downward dog to pushup

6-8 leg raises with hands on stantion. keep control

Strength/Core Superset

Bent Over Row (4×8)

Barbells or Dumbbells

Dumbbell Bench (4x8e)

Alternating Hands, always keep one arm locked out overhead

Metcon (AMRAP – Reps)

Cherry Pickers, 4×30


Metcon (Time)

Run 600m

40 Air Squats

Run 400m

30 Air Squats

Run 200m

20 Air Squats

Run 100m

10 Air Squats
Row/Bike if needed

Categories: WOD

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