CrossFit Momentum – VELOCITY


Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

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 (6×2)

3 second descent, 3 second at the bottom, Fast up – Work on driving straight out of squat without bounce

Box Jumps (3 reps in between squat sets)

Advanced make them HIGH


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

4 Burpees

8 Double KB Sumo Deadlifts

10 Calorie Row/Bike or SKi

Rest 2 Minutes

Metcon (Time)

1 Round for Time:

10 Calorie Row/Bike or SKi

8 Double KB Sumo Deadlifts

4 Burpees

Categories: WOD

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