CrossFit Momentum – VELOCITY


Warm-up (No Measure)


20 Single arm RKBS

10 Roll to Reach

5 Inchworm to pushup

25m sled drag forward/25m reverse sled drag (add 25# or 45# plate)


Metcon (AMRAP – Rounds and Reps)

30 Min for quality

30 cal Bike, Row or Ski

20 perfect air squat (use a light plate to press out while squatting if needed)

30 calorie row, bike or ski (different machine)

10 lateral box step up Each Leg

10 DB Floor press

20 shoulder taps from Plank
Find a steady pace where quality of movement can be the focus.

Cash Out

Metcon (No Measure)


20 reverse hyper -on GHD or in Elevated Bench Set Up or Supermans

50m Reverse Sled Drag

10 Deficit Push Up

Categories: WOD

Previous Post:


Next Post: