CrossFit Momentum – VELOCITY



Metcon (Weight)

3 Rounds

Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up

1 Arm Power Row: x 8 each arm

Barbell Rollout: x 8

Sumo Stance Good Morning: x 8

Barbell Overhead Hold: 30 seconds (same barbell as good mornings/rollout)

Cash Out

Metcon (AMRAP – Rounds)

AMRAP as time allows up to 10 minutes. Each movement for quality.

Bent Knee Hollow Body Hold: 3-5 breaths

Side Plank: 3-5 breath hold on each side

Prone Superman Hold: 3-5 seconds

Categories: WOD

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