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

Warm-up (No Measure)

2 rounds of:

10 unweighted step overs

10 Air Squats

10 V-Ups


Metcon (Time)

3 sets:

20 WallBalls

20/15 cal row Ski or Bike

20 DB box step overs holding DBs at sides

20/15 cal Row, Ski or Bike (Switch machines)

Rest 1:00


Metcon (Weight)

12 Min EMOM:

Min 1: 8-12 Bicep Curls

Min 2: 8-12 Bent over row

Min 3: 8-12 Shoulder Press

Empty barbell or weight that can be used throughout

Categories: WOD

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