CrossFit Momentum – VELOCITY


Warm-up (No Measure)

20 small arm Circles each way

10 Big arm circles each way

10 Opposite arms up and down

10 Reach up Reach down

10 Cross Body reaches

10 Michael Phelps’

10 Hamstring heel in ground stretch

Tricep Stretch

Forearm to rig chest stretch

hand to rig chest/shoulder stretch

10 Scap pushups

10 Cat/cow

10 Scap Pullups

10 Hollow Rocks


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 DB Shoulder to Overhead

10 Knees to Elbows

10 Cal Row

Metcon (Time)

Rest 2 min

1 Round for time of above


Half Kneeling Landmine Press or Half Kneeling DB Press (3×3 Reps Each Single Arm Landmine Press 31X1)

Dumbbell Bench (3×6 DB Bench Press 22X1 tempo)

(2 sec down, 2 second hold at bottom, explode up, one second at top)

Metcon (Time)

Superman Hold

3x max time up to 30 seconds

Categories: WOD

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