CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Alternate movements each interval tabata style for 16 intervals:

-Plank Hold

-Bottom of the squat Hold (stay active in position)

-Hollow Hold

-Bottom of the pushup Hold (stay active in position)


Metcon (Time)

100 Jump Rope

50 Situps

50 ft Farmer Carry

50 ft Bear Crawl

50 Push Ups

50ft Bear Crawl

50 ft Farmer Carry

50 Situps

100 Jump Rope

Cash Out

Metcon (Calories)

Reverse Double Tabata:

10 seconds on 20 seconds rest

Bike/Row/Ski for Calories

Categories: WOD

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