CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Bear Crawl 50 ft

10 Air Squats

Lateral Plank Walk 25ft each way

10 Alternating Standing Pigeon

25ft Spiderman Lunge

10 Situps

Crab Walk 25ft

10 Alternating Quad Stretch

Duck Walk 25ft

10 Lunge with Overhead Reach


Metcon (3 Rounds for reps)

3×1 Minute at each Station, Rotate through Exercises

Rest 1 Minute after each Round:

-Deficit Pushups (Hands on 45lb/25lb plates)

-Walking Lunges (count total steps-unweighted or weighted)

-DB Burpees (doesn’t need to go OH)

-Calorie Ski, Row or Bike (different than Tuesday)


Alternate through movements

Back Rack Lunge (4×4 Each Leg, heavy, increasing)

3×20 Russian KB Swings, Heavy

3×8 Cossack Squats

Categories: WOD

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