CrossFit Momentum – VELOCITY


Alternate through for 5 intervals of each (clock 15 intervals of :20 H1, :10 H2)

Tabata Superman (AMRAP – Reps)

Tabata Hollow Hold (AMRAP – Reps)

Tabata Squat Hold (AMRAP – Reps)


Metcon (Weight)

9 Min EMOM:

Min 1: 30 Second 1-arm Farmer Carry Left, 30 Seconds 1-arm Farmer Carry Right

Min 2: 8-10 1-Arm KB Shoulder Press Right

Min 3: 8-10 1 Arm KB Shoulder Press Left
Increase weight each Round. Different weight may be used for Farmer Carry/Presses


Metcon (4 Rounds for time)

Every 4 Minutes:

15/12 Cal Ski

9 Burpees

12/9 Cal Bike
Mark Time for each Round

Categories: WOD

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