FRIDAY Velocity

CrossFit Momentum – VELOCITY


Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch


Pigeon on box.


Back Squat (6×3)

3 second descent, 2 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)

10 Minute AMRAP:

Farmer Carry 50m

10 V-Ups

Run 200m

Rest 2 Minutes

Metcon (Time)

1 Round for Time:

Farmer Carry 50m

10 V-Ups

Run 200m

Categories: WOD

Previous Post:


Next Post: