CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Walk on Toes, Walk on Heels, Walk Heel to Toe, Knee Hug toe raise, Walking Pigeon, Lunge with Twist, Reverse Lunge with Reach, Monster Walks, High Knees, Butt Kicks, Scorpions


4x, alternate through movements

Bent Over Row (Barbell Bent Over Row 5 reps with 3 second descent)

Push-ups (Deficit Pushups- 10 reps)

Seated DB Press (5 Reps each Side DB Shoulder Press AHAP)

To be done from seated to force core locked in


Metcon (Time)

15 Manmakers

500m Row

75 Jump Rope,

100 Air or Goblet Squats

75 Jump Rope

500m Row

15 Man Makers

Categories: WOD

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