CrossFit Momentum – VELOCITY


Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side


Back Squat (Tempo 32X1 -5×5 -may increase but not to failure)

Technique focus

10-20 second L-Sit after each (Parallette or box supported)


Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP, rest 1 Min after each round

8 Renegade Row (4 Each)

8 DB Burpees

500m Row

Categories: WOD

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