CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Band in Rig Shoulder activation warm up.

Then 2x

5 Scap Pullups

5 Kip Swings

10 Hollow Rocks

10 Arch Rocks

10 Leg Swings each way

Tabata Tuesday!

Tabata Ring Rows (AMRAP – Reps)

Tabata Ski Erg (Calories)

Tabata Sit-Ups (AMRAP – Reps)

Tabata Pushup (AMRAP – Reps)

*Hand Release

TABATA Air Squats (AMRAP – Reps)


Metcon (No Measure)

3 sets of each

10 Banded Face Pulls each – single arm

12 Banded Lat Pulldowns each -single arm

Right Side Plank 30 Seconds

Left Side Plank 30 Seconds

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: