CrossFit Momentum – VELOCITY


Warm-up (No Measure)

3x each: 20 Seconds on, 20 second rest, increase speed of movements each round: Lunge Steps, Med Ball Squat Cleans, Plate Hops (hop on and off 10-15lb plate)


15 Banded Pullaparts

15 Banded Strict Press

15 Banded PassThroughs


Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

3 Weighted Step Ups Each Leg

6 PushUps

9 Box Jumps or Plate Jumps

250 meter row
Rest 5 Minutes

Metcon (Time)

1 Round for Time:

3 Weighted Step Ups Each Leg

6 Pushups

9 Box Jumps or Plate Jumps

250m Row


Metcon (No Measure)

5 Minutes for Quality

30 Second Plank

30 Cherry Pickers

30 Fire Hydrants (15 Each side)

30 Straight leg Situps

30 Second Superman Hold

Categories: WOD

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