CrossFit Momentum – VELOCITY


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

Then: Ankle/Calf warm up/mobility


Metcon (AMRAP – Reps)

9 Minute EMOM:

Min 1: 12-15 Situps

Min 2: Farmer Walk 50ft (DBs or KBs)

Min 3: 10 Supermans


Metcon (4 Rounds for time)

Every 4 minutes for 4 Rounds:

200m Run

12 Burpees

12 Wall Balls
Athletes should have at least 1 minute to rest before starting round 2. If not the case, scale to 8 Burpees/8 Wall Balls or shorter run/walk

Categories: WOD

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