CrossFit Momentum – VELOCITY


Warm Up 6 (No Measure)

3 rounds:

25ft High Knees

5 Burpee

25ft each direction: Side Shuffle

5 Squat Jump

25ft Backpedal


Rest ~2 Minutes between Tabatas

Tabata Step Ups (AMRAP – Reps)

Tabata Ring Row/ Bar Hang (AMRAP – Reps)

Alternate intervals between Ring rows and Bar Hangs
**only count reps from Ring Rows

Tabata Box Jumps (AMRAP – Reps)

Or Plate Jumps

Tabata Shuttle Runs (AMRAP – Reps)

10m Shuttle Runs

Each Run = 1 rep

Tabata Lunges (AMRAP – Reps)

Weighted or Unweighted – Coach’s Choice
Reverse Step

Cash Out

400m Run

Categories: WOD

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