CrossFit Momentum – VELOCITY


Warm-up (No Measure)


5 Step Ups Right leg then 5 Step ups Left Leg

10 Reps DB High Pull each Arm (light weight)

10 Reps DB Press Each Arm

5 Strict TTB or Knee Raises

15 Calorie Row


Alternate through movements. Find weights that allow for 8-12 reps of each movement with good technique

DB Bicep Curls (3×6-8 Reps)

Dumbbell Row (3×6-8)

Single Leg RDL (3×8 each leg)

DB or KB


Metcon (3 Rounds for time)

Every 5 Minutes:

250m Row

16 Weighted Step Ups (35/20# DBs)

8 Ring Rows

4 25ft Run
Rest in remainder of time.

Categories: WOD

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