CrossFit Momentum – VELOCITY


Warm-up (No Measure)

5 DB Single Leg RDL each Leg

10 Reverse Step Lunges w/DB

15 Toe Reach Crunch

Row or Ski 250m


Strength/Core Superset

Glute Bridges (Elevated Feet, 4x 6-12 reps)

*Advanced – Single Leg w/foot on MedBall, Other leg extended -6-10 Each Side

*Beginner/Intermediate – 2 feet on Ball or floor-12 total

Show Control in Movement

Bent Over Row (4×8-12 reps -2 DBs)

Alternating Heel Taps (4×20)

Start lying on back with feet flat on ground, heels near hips. Reach for heels with hands, alternating sides, shoulders off ground


Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1: Row or Ski 200/150m

Min 2: 15 Russian KB Swings, AMRAP Goblet Squats in remainder of Minute

Min 3: Plank Hold

Min 4: 30 Jump Rope
Count all completed Reps – No score for plank.

Categories: WOD

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