MONDAY Velocity

CrossFit Momentum – VELOCITY


Slam Ball WarmUp (No Measure)

3 Rounds

12 Slam Ball Squats (on shoulder or front rack)

10 Ball Slams

8 MB Pushups (alternate arms)


Shoulder Press (5×3 at 75-85%)

Good Mornings (4×8, Weighted or with PVC)


Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

21 Goblet Squats

15 Russian KB Swings

9 Alternating KB Cleans, alternating

Rest 1 Minute After Each Round

Categories: WOD

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