CrossFit Momentum – VELOCITY


Warm-up (No Measure)

5 Minute Row or Ski

Then 2x:

10 Banded Pullaparts

10 Banded Bent Over Rows

5 inchworm to Pushup

5 Super Slow Squats.

Then Pullup progression/technique.


Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cash Out

Max Effort Plank Hold (Time)

Max Effort Plank Hold
How long can you hang on for?

Categories: WOD

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