SUNDAY Velocity

CrossFit Momentum – VELOCITY


Foam Roll Warm Up (No Measure)

Full Body
30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats, 2 rounds


Metcon (Time)

4 Rounds for time (9 min cap):

300m Row

6 Strict Pullups

6 Strict PushUps or Strict HSPU

Rest 5 Minutes

Cool Down


RomWOD 15 minutes or Less

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Metcon (Time)

3 Rounds for Time:

15 Goblet Squats or DBL KB front squats

25ft plate push

10 KB Snatch

Rest 5 Minutes

1000m Row (Time)

Max Effort 1000m Row

Categories: WOD

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