CrossFit Momentum – VELOCITY


Warm-up (No Measure)

3 Minutes Banded shoulder Activation, then: 3x each: 20 Seconds on, 20 second rest, increase speed of movements each round:

Lunge Steps

Med Ball Squat Cleans

Plate steps (step on and off 10-15lb plate)


Back Squat (12 minutes to build in sets of 5)

Shoulder Press (12 Minutes to build in sets of 5)

Bent Over Row (12 minutes to build up in sets of 5)


Metcon (AMRAP – Reps)

Cash Out:

8 Min EMOM

Int 1: 40 Seconds Wall Balls

Int 2: Row, Ski or Bike 20 Seconds Hard

Categories: WOD

Previous Post:


Next Post: