CrossFit Momentum – VELOCITY


Warm-up (No Measure)

5 Minute Row, Ski or Bike.

Foam Roll and Banded Mobility

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch


Metcon (Weight)

12 Min EMOM:

Int 1: 6 DB Step Ups

Int 2: 6 Dbl KB Tempo Front Squats

Int 3: 30 Second Arch Hold


Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

12 Knees to Elbows

100ft Overhead Carry (single arm-switch every 25 or 50ft)

12 Plate Ground to Overhead

100ft Shuttle Run

Categories: WOD

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