CrossFit Momentum – VELOCITY


Warm-up (No Measure)

PVC Warm Up

Then 6 Min AMRAP:

Row or Bike 10 Cals,

10 Sampson Stretch

10 Leg Swings each way


Metcon (No Measure)

3 Rounds

10-15 reps of each

PVC lat pulldowns

PVC tricep pushdowns

Banded Face Pulls

Hands on stantion leg lifts


Metcon (Time)

10/8 Calorie Row

30 second Rest

10 Burpees

30 second Rest

10 Rounds for Time

25 minute Cap
Work to sprint each time you get on the rower. If all Rowers are used, athletes may bike. Mark total time

Categories: WOD

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