CrossFit Momentum – VELOCITY


Warm-up (No Measure)

3 Minutes Banded shoulder Activation, then:

3x each: 20 Seconds on, 20 second rest, count reps and increase reps on each round:

Lunge Steps

Med Ball Squat Cleans

Plate steps (step on and off 10-15lb plate)


Metcon (AMRAP – Reps)

EMOM x 20

Min 1: Max Cal 30 seconds

Min 2: 25 Plate Hops

Min 3: 30 Seconds weighted situps

Min 4: Max Cal 45 Seconds

Min 5: Rest
Change machines for min 1/4


Metcon (Weight)

3x of each

8-12 DB or Plate Flys

12-15 PVC Banded Lat PullDowns

8-12 Prone Rows

Categories: WOD

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