CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Banded Shoulder Stretch 1 min per side.

Then Full PVC Warm Up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups


Metcon (Time)

100 Jump Rope

90ft Weighted Bear Crawl (hold db in each hand)

80 Flutter Kicks (total)

70 Air Squats

60 Plank Shoulder Taps (total)

50m Sled Pull

40 Russian Twists (total)

30 Calories of Choice

20 Ring Rows

10 Dips


Metcon (Calories)


30 Sec On, 30 Sec off

3x at each machine

All 3 on one, then rotate

Categories: WOD

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