CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Blue Banded Shoulder Mobility in Rig, Then 2 Rounds 10 Supine Floor Press, 10 Hollow Rocks, 10 Rock back and reach, Then 10x I-Y-T


Metcon (AMRAP – Reps)

From 8/11/19:

10 Rounds for Reps of:

30 Seconds of Burpees

Rest 30 Seconds

30 Seconds of DB Thrusters

Rest 30 Seconds


Metcon (Weight)

1 Arm DB – Bench Press x 5 Reps 31X1 tempo

1 Arm Row (on bench) 5 Reps 31X1 tempo

30 Flutter Kicks

3x of each

Categories: WOD

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