CrossFit Momentum – VELOCITY


Warm-up (No Measure)

30 second Plank hold from Hands, 10 Fire Hydrants each, 10 alternating plank leg lifts, 10 Down dog to Pushup, 10 Alternating Plank Arm Lifts, 10 2 point squats


Metcon (Time)

21-15-9 Reps of:

DB Thrusters

DB Snatch

*Rest 3 Minutes:

27-21-15-9 Reps of:

Row, Ski or Bike for Cals

Ball Slams

Cash Out

Jog or Run, coach to decide distance/style

Categories: WOD

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