CrossFit Momentum – VELOCITY


Warm-up (No Measure)

10 Hollow Rocks

10 Arch Rocks

High Hips Bear Crawl Forward and Backward

5 Inchworm to Pushup

2-5 Strict Pullups or 10 ring rows

30 Second HS Hold


Then, Banded Shoulder Mobility on rig.


Metcon (AMRAP – Rounds)

Every 2 minutes, for 30 minutes:

Int 1: 300 Meter Run

Int 2: 25 Wall Balls

Int 3: 300 Meter Run

Int 4: 15 Knees to elbows

Int 5: 15 Pushups+ 15 Box Jumps – Make them deficit and high box to advance.
Note total Rounds completed as prescribed. If necessary, modify reps or take a “round” to rest

Cool Down

10 Min bike spin or 10 Min Jog/Walk

Categories: WOD

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