CrossFit Momentum – VELOCITY


Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side


15 Minutes to get through all – Rotate through exercises

Deadlift (4×8, building)

Glute Bridges (4×8)

CrossBody Crunches (4×20)


Metcon (Time)

5 Rounds:

30 Second Wall Sit Hold

250m Row or Ski

1 Minute Plank Hold

200m Run, or .6km Bike
22 Min Cap

Categories: WOD

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