Wednesday VELOCITY

CrossFit Momentum – VELOCITY


KB Warmup (No Measure)

:15 Alternating arm KB Swing (Choose Loading)

:15 KB Squat Left

:15 KB Squat Right

:15 KB RDL Left

:15 KB RDL Right

:15 KB Push Press L

:15 KB Push Press R



Metcon (AMRAP – Reps)

EMOM x 9

Min 1: Banded Face Pulls – 12-15 reps

Min 2: Top of Pullup Hold – assist with feet on box 30 seconds

Min 3: Hollow Hold 30 seconds
Then do Below Pullup Work

Pull-ups (7 sets of 2-6 Strict)

One more set from last week. Every 45 seconds to 1 minute per set. pick number of reps you can sustain for all 7 sets


Metcon (Time)

3 Rounds, Rest 2 Minutes after each Round:

20 Box Jumps or Step Ups

20 V-Ups

Row/Ski 500m or Bike 1.2km
Score is total time. Athletes may Row 1 round, Ski 1 round, bike 1 round

Categories: WOD

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