CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Purple band in rig shoulder activation series – 20 Banded Face Pulls

10 small straight arm circles each side

10 1 arm Rows w/pause,

20 Lat Pulldowns

10 Banded Overhead Squats (band still in rig)


Metcon (6 Rounds for time)

Every 3 Minutes for 6 Rounds

Run 200m

Farmer Carry 100ft (inside)

15 PushUps
**Goal to finish around 2:00-modify reps/weight accordingly

*Farmer Carry to be a challenging weight


Tall Kneeling KB Press (3 Each Arm Alt. Tall Kneeling Heavy KB Press 21X1)

3 Sets, alternating through movements

Bench Press (3×6 Reps Tempo 20X1)

Ring Plank hold (30 seconds to 1 Min per round)

Categories: WOD

Previous Post:


Next Post: