CrossFit Momentum – VELOCITY


Warm-up (No Measure)

5 minute Foam Roll: Then 2 Rounds:

30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats


Metcon (Time)

3 Rounds for time of:

15 Ball Slams or Heavy Bag over Shoulder

45 Jump Rope

15 Russian Swings

10-8-6-4-2 or 5-4-3-2-1:

Strict Pullups

*500m row, ski, or 1.2km bike or run 400m after each set

2 Rounds for time of:

25 Sit-ups

20 Calorie Row

15 Goblet Squats

*Rest 4 minutes between each workout
Pullups scale reps according to band/ability

Score total time – Time cap coach’s discretion for each

Cool Down

RomWOD 15 minutes or Less

Go to, filter by time

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Categories: WOD

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