CrossFit Momentum – VELOCITY


Warm-up (No Measure)

3 Minute Row or Bike

Walking Samson Stretch

Reverse Step Lunge w/Overhead Reach

Lateral Hands Overhead Squat Walks

Inchworm to Pushups

Monster Walks

30 Mountain Climbers

10 Wall Facing Squats.

Ankle Mobility


Metcon (Time)

20 Minute Time Cap:

800-m run

30 Pushups

30 DB thrusters

30 box jump-overs

30 DB cleans

30 box jump-overs

30 DB Push Press

30 Pushups

800-m run


Metcon (Weight)

Good Mornings 3×4-6

Lateral Step Ups 3×4 Each

Shoot Throughs 3×8-12

Categories: WOD

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