CrossFit Momentum – VELOCITY

DB Warm Up (No Measure)


8 Single Leg RDL each

8 DB half kneeling press each (hold db in opposite hand than forward knee)

8 DB High Pull Each arm

8 Lateral Lunges holding DB

8 DB Goblet Squats

30 second DB overhead Hold each side



Metcon (AMRAP – Rounds and Reps)

30min AMRAP for quality:

6 per Arm Plank Position Single Arm Band Pull

50ft Double DB OH Carry

100ft Heavy Double KB Front Rack Carry or Sandbag Carry

200ft Shuttle Run (40ft each way x 5)

Rest as needed between sets


Metcon (Distance)

10 Minute Row, Ski, Bike or Run
Recovery pace

Categories: WOD

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