CrossFit Momentum – VELOCITY


T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps


1000m Row (Time)

Max Effort 1000m Row
4 Rounds. Rest 5 Minutes between Each Effort. Look for consistent Stroke rate between 25-29 SPM and to Go faster each round. Record fastest round ONLY.

If any time left at the end of class, Stretch for cool down 🙂

Categories: WOD

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