CrossFit Momentum – VELOCITY


Warm-up (No Measure)

With a 45lb/25lb plate next to rig:

40 plate step ups

10 plate calf raises each leg w/ankle stretch at bottom

20 plate hops

Then: Overhead carry Plate 100ft

10 Lunges (hug plate)

10 Squats w/plate

10 Plate Ground to Overhead


Metcon (Time)

In Teams of 4 or 5:

500 Jump Rope

400 DB Step Ups

300 Abs of Choice

200 DB Snatch

100 Calories

200 DB Shoulder to Overhead

300 Abs of choice

400m Run, Row or Ski each (can all do at same time)

500 Jump Rope
2-3 athletes may work at a time

**If groups of 4-5 cannot be made, adjust reps accordingly for teams

Categories: WOD

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