CrossFit Momentum – VELOCITY


Warm-up (No Measure)

12 Minutes for quality

Alternating Bird Dog: x 10 with 2 breath hold at top of each rep

Alternating Dead Bug: x 10 with 2 breath hold at bottom of each rep

Side Plank: x 10 each side with 2 breath hold on each rep


Metcon (AMRAP – Rounds and Reps)

18 Minutes For Quality

Row 250M @ medium pace with damper on 3 or below**

20 second supinated bar hang

10 1 Arm Suitcase Deadlifts per side (light to moderate weight)

10 Push Up Shoulder Taps

Categories: WOD

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