CrossFit Momentum – VELOCITY


Foam Roll Warm Up (No Measure)

Full Body

Dynamic Walking Stretches:

Hamstring Stretch

Quad Stretch

Lateral Lunges

Squat to twist

Monster Walks



Metcon (Time)

50 Calorie Ski

50 Air Squats

50 Calorie Bike

50 Situps

50 Calorie Row

At the start of each minute, 5/3 pushups

20 minute time cap
Advanced 75 Calories of Each

Start on Alternating Movements if needed but go in order


Metcon (No Measure)

EMOM x 12:

Min 1: 10-20 Second Active Bar Hang

Min 2: 10-20 Second Top of Dip Hold

Min 3: 10-20 Second Top of Pullup Hold (use box assistance if needed)

Min 4: 10-20 Second Bottom of Dip or Bottom of Pushup hold

For Friday’s WOD, Change from Velocity to CrossFit to see. OPEN GYM Wednesday 1:30-4 and Friday 11-1 in addition to abbreviated Schedule.

Categories: WOD

Previous Post: