MONDAY Velocity

CrossFit Momentum – VELOCITY


Warm-up (No Measure)


Jump Rope :60

Reverse Lunge w/Elbow Drop & OH Reach x6e

10 Fire Hydrant Each

10 Scorpion

Downward Dog w/ Push- Up x 8 Each


Metcon (4 Rounds for reps)

4 Min AMRAP, rest 1 Minute:

12/9 Cal Ski or Bike

8 Double Dumbbell or KB Deadlifts

12 Ring Rows

8 Double Dumbbell or KB Deadlifts

Max Effort 25ft Shuttle Runs
24/18 cals for advanced


Farmer’s Carry (6x 75ft for quality – Rest as needed. )

Build each set to As Heavy as Possible.

Categories: WOD

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