CrossFit Momentum – VELOCITY


Row/KB Swing EMOM warmup (No Measure)

8 Minute EMOM

1 – Row or Ski 12/10 Cal

2- 12 Kettlebell Swing (choose weight)
Mobility Coach’s Choice

Strength/Core Superset

Dumbbell Row (4×6 – 1 hand 1 knee on bench)

Heavy Object Carry (4x50ft )

Options: Heavy sandbag hugged to Chest, 2 KB’s in Front Rack, 1 KB Goblet Style Hold, Heavy Plate Walk hugged to Chest

Hollow Hold (4×30 seconds)


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

400m run/Row/Ski or 1km Bike

10 Squat Jumps (Scale to Air Squats)

10 Ring Rows or PullUps

20 Mountain Climbers

Categories: WOD

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