CrossFit Momentum – VELOCITY

Deadlift WarmUp (No Measure)

Row 3 Minutes

20 Pendulums

10 Scorpions

Scorpion Shoulder Stretch

10 V-Ups

Box Pigeon

Box Hamstring Stretch

Box Shoulder Mobility


Metcon (Time)

5 rounds for time of:

10 Sumo Deadlift High Pull

15 Goblet Squats

60 Jump Rope or 250m Row


Metcon (Weight)

Double Dumbbell Front Squat 3×4-6 with a 53X1 tempo

Double Dumbbell Lunge 3×6 each (may hold at side)

Weighted Sit up (with Dumbbell at chest), feet may hook under weights 3×15

Categories: WOD

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