CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Bike, Row or Ski 3 min. Every 30 seconds, increase the intensity. Start first 30 seconds at a easy pace.

Then with a DB:


8 Single Arm DB Press Each

8 RDL Each Leg

8 Russian Twists Each

8 Goblet Squats

8 Lateral Lunges


Metcon (AMRAP – Reps)

30 Seconds of work, 30 Seconds of rest. 5 Intervals at each station before rotating. Rest 90 seconds between movements:

Station 1: Row

Station 2: Burpees

Station 3: Alternating Leg V-Ups

Station 4: Plank Row w/dumbbells

Cash Out

Metcon (Time)

400m medball run

rest 2 min

400m run w/out medball

Categories: WOD

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