CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Every 15 seconds for 12 intervals alternate between:

Mountain Climbers

Air Squats

Reverse Step Lunges

Reach up Reach Downs

Then: Run 400m


Superset the 3 movements. Example 1 set RDL, 1 set Step ups then 1 set Core work then repeat 4x

Single Leg RDL (4×6 each leg – 3 second descent, fast up)

DB or KB

Weighted Step-ups (Lateral Step 4×6 Each Leg)

Weighted or Unweighted, build from last week

Ring Plank hold (4×30 seconds)


Metcon (AMRAP – Reps)

Partner WOD

15 Minute AMRAP

A: Row for Calories

B: 1 Round:

8 Burpees

10 Hanging Knee Raises or TTB

12 Ball Slams

*Switch after every round.
Score is Reps plus calories. 30 reps per round

Cash Out

Coach’s choice abs

Categories: WOD

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