CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Jog 400m

Banded Lateral Walks

Banded Forward/backward walks

Banded Diagonal Steps

Banded Air Squats

Then without Band:

10 Squat w/Overhead Reach

10 Cat/Cow

10 Deep Lunges with t-spine opener

Rack Mobility


Tempo Double KB/DB Front Rack Squat (3×6-8 with a 32X1 tempo)

Front Rack Lunge (Double DB or KB 3×6 each (may hold at side))

Weighted Sit-ups (3×15 w/DB)


Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 WallBalls

10 Med Ball Situps

20 Cal Ski, Row or Bike

10 Medball Situps

10 WallBalls

1 Min Rest after each round

Categories: WOD

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