CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Run 400m at easy pace

2 rounds:

10 Groiners

10 PVC OH Lunge with Pass through at bottom

15 Good mornings

30 seconds plank


Metcon (AMRAP – Rounds)

20 Minute EMOM:

Int 1: 14/11 Calories

Int 2: 12 Goblet Squats, 10 lateral hops over KB

Int 3: Run 100m or Recovery Jog 50m

Int 4: 50ft Walking Lunge


Metcon (Weight)

9 Min EMOM:

Int 1: Odd Object Carry 50ft

Int 2: Bulgarian Split Squat 5 each leg

Int 3: 7 Hip Thrusts (Heels on Ball) -weighted for advanced

Categories: WOD

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