SATURDAY VELOCITY


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

Categories: WOD

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