CrossFit Momentum – VELOCITY


Foam Roll Warm Up (No Measure)

Full Body


Metcon (4 Rounds for reps)

Round 1:

3 Min AMRAP:

400m Run

AMRAP Air Squats in Remainder

Round 2:

3 Min AMRAP:

500m Row

Max Burpees over Rower in Remainder

Round 3:

3 Min AMRAP:

500m Ski

Max Devil’s Press in remainder

Round 4:

3 Min AMRAP:

1.2km Bike

Max Step Ups in remainder
Rest 2 Minutes between rounds

Cash Out

RomWOD 15 minutes or Less

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Categories: WOD

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