CrossFit Momentum – VELOCITY


Warm-up (No Measure)

6 Min AMRAP:

10 Scap Pushups

10 Wall Squats

5 pushups

10 Air Squats

10 Hollow Rocks

10 Arch Rocks.

Shoulder Mobility Coach’s choice


Metcon (AMRAP – Rounds and Reps)

In 15 Minutes:

Run 1 Mile then

AMRAP in remainder

50m Sled Push or Pull

30 Jump Rope

20 Wall Balls

10 Push Up + Row Each Arm


Metcon (No Measure)

Double Dumbbell Romanian Deadlift 3×8 with a 32X1 tempo

Double Dumbbell Reverse Step Lunge 3×6 each (may hold at side)

Weighted Sit up (with Dumbbell at chest) 3×15

Categories: WOD

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