CrossFit Momentum – VELOCITY


Warm-up (No Measure)

PVC Passthroughs

PVC Around the World

PVC Good Mornings

PVC Lat Stretch

I-Y-T x10 each


Toe Reach Crunch x 25

Scap Pullups x10

Wall Facing Squat x 10


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.


Metcon (AMRAP – Reps)

For 8 Rounds Total:

Odd Rounds (2 minute Clock):

250m Row, Ski or .4 miles bike for Time.

Even Rounds (2 Minute Clock):

15 Box Jumps

5 Burpees
Score is time remaining total (Note remaining time on the clock after each round then add for total score)

Categories: WOD

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