CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Run 100m

5 Lateral Lunges Each Leg

10 Banded Pull Aparts

10 Banded Press

5 Inchworm to Pushup



Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Calorie Ski, Bike, or Row

10 DB Bent Over Row

5 DB Burpees

1 Wall Climb


Metcon (AMRAP – Rounds)

Set Clock with 30 Tabata intervals. Work through the below reps and movements tabata style until all reps are complete.

30 Reps Alternating Leg V-Ups

30 Rotating Supermans (arms by side)

30 Bicycles

30 Suitcase Crunches (Like a bent knee v-up)

30 Toe Reach Crunch
Note how many intervals until completion.

Categories: WOD

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