FRIDAY Velocity

CrossFit Momentum – VELOCITY


Glutes and Shoulders (No Measure)

Mini Band on Ankles

– Mini-Band Side Step x15 each foot

– Mini-Band Forward Diagonal Step x15 each foot

– Mini-Band Backward Diagonal Step x15 each foot

10 PVC Pass Throughs

5 Around the Worlds Each way

10 Overhead Squats

10 Up Downs

PVC shoulder mobility


Back Squat (5×5)

5 second descent, 1 second at the bottom, up with control – Work on driving straight out of squat without bounce

Box Jumps (5 reps in between squat sets)

Advanced make them HIGH


Metcon (AMRAP – Reps)


Min 1: 12/9 Calorie SKi

Min 2: 12 Bent Over Rows (DBs or Light Barbell)

Min 3: 12/9 Calorie Bike

Min 4: 12 Reverse Step Lunges with Weight

Min 5: Light Row or Jog

Categories: WOD

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