CrossFit Momentum – VELOCITY

Warm-up (No Measure)

5 Wall Slides

10 Wall Facing Squats

20 Shoulder taps from Plank

10 Box Step Overs

x 3


Metcon (3 Rounds for reps)

4 Min AMRAP:

12 PushUps

5 Ring Rows

*Rest 3 Min

4 Min AMRAP:

12 DB Shoulder Press

5 Strict Pullups

*Rest 3 Min

4 Min AMRAP:

12 Devil’s Press

5 Calorie Ski
Do Each AMRAP once.

Cash Out

10 Minute MAX CAL Assault Bike (Calories)

Ski or Row may also be used. Note in comments

Categories: WOD

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