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)

20 Min AMRAP:

5 Pushups

10 Ball Slams

15 Air Squats

Row, Ski, or Run 400m (Bike 1.2km)

Extra Credit

Metcon (Weight)

Bicep Curl – The Lauren Special. 7’s

Categories: WOD

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