CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Glute Prep Warm Up
then
2 rounds of 10 unweighted step overs
10 Air Squats
10 V-Ups
Metcon
Metcon (6 Rounds for reps)
Partner WOD – 3 Min On, 2 Min Rest/Transition, 2 Rounds of each
Station 1: 5 Tire Flips/ 10 Tire in and Out Jumps
Station 2: Heavy Sandbag Walk (25ft each)
Station 3: Calorie Bike
Cash Out
ROMWOD and Abs (No Measure)
Choose a ROMWOD from our account (romwod.com) for time that fits class.
Then Ab Cashout