CrossFit Momentum – VELOCITY


One sided Warm Up (No Measure)

3x – Single KB

50 ft OH Single Arm Carry Left arm

10 Russian twists

5 KB Strict or Push press each arm

50ft OH Single Arm Carry Right arm

15 Goblet Squats

10 KB High Pull Each


Metcon (AMRAP – Rounds and Reps)

20 Minutes for Quality

Double KB Front Rack Walk 50ft

5 Double KB Front Squats

5 Double KB Deadlifts

500m Row
*Advanced athletes aim to go heavy


Deadlift (4×6, increasing)

Max Effort Hanging Knee tuck hold after each set – W/medball on knees

Categories: WOD

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