CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Run 400m

Banded Warm Up

Sleeper Stretch w/partner


Metcon (AMRAP – Reps)

EMOM x 20

Min 1: 15/12 Calorie Bike

Min 2: 15 Russian KB Swings, Max Goblet Squats in Remainder

Min 3: Rest

Min 4: 9/7 Cal Ski, Max DBL KB Sumo Deadlift in Remainder

Min 5: 10 V-Ups or Medball V-Ups
*Modify Cals down if less than 10 seconds in remainder of minute

**Score Total Reps/Cals


Metcon (Weight)

Step Ups 5 Each Leg

50m Farmer Carry

Plank Hold 1:00

3x of each

Categories: WOD

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