Day 3!

CrossFit Momentum – VELOCITY


Sign up for classes. Some things they can do if they arrive early (mobilize, ride the bike/rower).


Warm-up (No Measure)

Intro to PVC Warm Up, then: 4 Rounds

1x Tabata Banded Face Pulls

1x Tabata Plank Hold

(4 minutes total)

right into

4 Rounds

1x Tabata Sit-up

1x Tabata flutter kick

(another 4:00)


Metcon (AMRAP – Reps)

4x 30/30 at each station.

Perform 30 seconds work followed by 30 seconds rest at each movement. Complete all 4 sets before advancing to the next movement. Athletes can start on any movement and just rotate through in the same order.

A. Ski Erg

B. Air Squat

C. KB Swing

D. Rowing

E. Box Push-up

F. Ring Row

24 minutes total time

Cool Down

Warm-up (No Measure)

Last Day of the WEEK! How’s the Nutrition going?

What has been working, what is hard? Are you hungry? How to survive weekend

Categories: WOD

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