CrossFit Momentum – VELOCITY


Warm-up (No Measure)

2 Min Row

OH KB Walk Down and Back Left

OH KB Walk Down and Back Right

10 Inchworm w/Pushup

10 Scapula Pullups

10 Sampson Stretch

10 Pendulums Each

10 Big Arm Circles

10 Cross the Body Arm hugs


PullUp/Dip Complex (AMRAP – Reps)

10 Minute EMOM

5 Pull Ups

5 Dips

*For those with Strict movements, goal of PU & Dips within same minute

**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.

***If you successfully complete the protocol 2 weeks, add 1 rep to each.
Most should start with no more than 2 of each within the same minute


Metcon (AMRAP – Reps)

16 Minute EMOM

Min 1: 12 WallBalls

Min 2: Row 15/12 Calories

Min 3: 15 Situps

Min 4: Ski hard 30 Seconds

Categories: WOD

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