CrossFit Momentum – VELOCITY


Warm-up (No Measure)

30 Jumping Jacks then

5 each x 2:

– Lunge Elbow drop w/OH reach

– 4 point Squat

– Push-Up to Downward Dog

– Squat hold w/one arm overhead reach

– Rock back Split n Reach 3 ways

– Scorpion

– Pendulums

– Mountain Climbers


Tabata Tuesday – one full tabata of each movement then rest long enough to write scores into Wodify (about 2 min) before starting next

Metcon (Weight)

TABATA Heavy Farmer Hold

TABATA Air Squats (AMRAP – Reps)

Tabata Plank (No Measure)

TABATA Kettlebell Swings (AMRAP – Reps)

Metcon (Time)

Tabata wallsit hold


Metcon (3 Rounds for time)

3x max effort of each:

-Bar Hang

-L-Sit (supported on boxes or rings)

-Bottom of dip hold or bottom of pushup hold (active, not resting on floor)
Rest as needed between efforts

Mark Longest time for each

Categories: WOD

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