CrossFit Momentum – VELOCITY


Warm-up (No Measure)

2 Minute Jump Rope

30 Second Plank Hold

10 Mountain Climbers

10 Slow Air Squats

30 Second Hollow Hold

10 V-Ups

10 Slow Pushups

30 Second Superman Hold

10 Supermans

10 Slow Good Mornings

15 Second Side Plank Hold

5 Side Plank Hip Lifts (then repeat on other side

10 Leg Swings each way


Metcon (Time)

1000m Row or Ski

50 KB Swings

50 Air Squats

1000m Row or Ski


Ski 1:00 on 1:00 Off (Calories)

6 Rounds each – alternate between Ski/Bike if more than 8 people in class. Athletes can switch on and off every 1:00

Categories: WOD

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