CrossFit Momentum – VELOCITY


DB Warm Up (No Measure)


10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice


Metcon (Time)

Teams of 2-3:

100 Calorie Row

100 DB Shoulder to Overhead

100 PushUps

100 Plate Ground to Overhead

20 Minute CAP. 70 Reps of each to modify.
1 person working at a time


Metcon (No Measure)

3x of each

8-12 each side 1 Arm DB Rows (hand/knee on bench)

8-12 Banded (PVC) Lat Pulldowns

30 Second Ring Plank Holds (feet on box or bench for advanced)

Categories: WOD

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