CrossFit Momentum – VELOCITY


T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

5 1-arm reach overhead each side while holding bottom of squat

5 Forward Lunge Elbow Drop then Overhead Reach

10 Kneeling T-Spine Diagonals Each

10 Bird Dogs

10 4 Way Dead Bug

10 2 point Squats (Hold feet, raise hips, then squat again)


Metcon (Time)

2 Rounds:

10 Step Ups

20 Double Unders/40 Singles

Rest 1 Minute

2 Rounds:

5 Strict PullUps or 10 ring rows

10 Burpees

Rest 1 Minute

2 Rounds

10 DB Push Press

10 Calorie Bike or Ski

Rest 1 Minute

2 Rounds

10 Lateral Hops over DB Each Side

10 DB Lunges

20 Min Cap

Cash Out

Metcon (Time)

For time:

75ft Dumbbell Bear Crawl
Pick dumbbells that let you move for about 25 ft at a time. Keep your hips low and your back a tabletop.

Categories: WOD

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