CrossFit Momentum – VELOCITY


Hamstrings & Shoulders (No Measure)

20 Alternating Foot Pedals

10 DownDog to Pushup

10 Deep Lunge (keep hands planted, alternate legs)

10 2-point Squats

10 Hands Only inchworms – reach out beyond shoulders

10 Side Plank with Reach through

10 Standing cross body reach

10 Hands overhead Shrug and release

10 Leg swings each way


L-Sit (Every 1 min for 8 mins: L Sit, 15-20 secs)

Scale and Modify as needed

Athletes may choose to hang

or support


Metcon (AMRAP – Rounds and Reps)

20 Minutes for Quality

100 ft DBL KB Farmer Carry

30 Second plank Hold

15 Ball Slams or 7 Ball to Shoulder

10 Easy Calories Athlete Choice

Categories: WOD

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