CrossFit Momentum – VELOCITY


Warm-up (No Measure)

2 Min Couch Stretch each Side

Then Dynamic Stretching Routine


Metcon (16 Rounds for reps)

40 Seconds on, 20 Seconds off, 4 Rounds of each – rotate every interval

Step Ups

Shuttle Run (15ft)

KB Sumo Deadlift (may use 2 KBs)

Calories (different machine than last 2 days)


Metcon (No Measure)

Jump Rope Conditioning:


50 Normal Speed Singles

50 Fast Singles

20 Super Slow High Jump Straight Leg Singles

20 Double Unders or 10 Attempts
Rest as needed to work technique.

Advanced athletes may do 10 Triple Under attempts and switch fast singles for doubles.

Categories: WOD

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