CrossFit Momentum – VELOCITY


Warm-up (No Measure)

With a Small Band:

Lateral Walks

Forward Walks

Backward Walks

15 Squats


10 Inchworm to Down Dog

10 Lunge w/overhead Reach

10 2 point squats

Then: Shoulder Mobility Coach’s choice


Metcon (Time)

15 Calorie Row, Bike or Ski

30 Pushups

30 Double KB Front Squats

20 Calorie Row, Bike or Ski

25 Pushups

25 Double KB Front Squats

25 Calorie Row, Bike or Ski

20 Pushups

20 Double KB Front Squats

30 Calorie Row, Bike or Ski

15 Pushups

15 Double KB Front Squats

Cash Out

Metcon (AMRAP – Reps)

30 seconds on 30 seconds off, coach’s choice on how many rounds 😉

Burpees to Target

Categories: WOD

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