CrossFit Momentum – VELOCITY

Warm up

Single Arm DB Warm Up (No Measure)


8 Single Leg RDL each

8 DB half kneeling press each (hold db in opposite hand than forward knee)

8 DB High Pull Each arm

8 Lateral Lunges holding DB

80 ft Overhead Carry each


Metcon (AMRAP – Reps)

12 Min EMOM

Min 1: 8 Dynamic Pushups (clapping or hand lift – can be done off a box to modify)

Min 2: 8 Banded trunk Rotation Left + Right

Min 3: 45 Second Back Plank (Fingertips pointed forward)


Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

8 KB or Dbl KB Sumo Deadlifts

8 Burpees over KB

8 Alternating Leg V-Ups

Rest 2 min

Metcon (Time)

then for time:

30/24 Calories on bike, row or ski

Categories: WOD

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