CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 minute Foam Roll: Then 2 Rounds:
30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats
Metcon
Metcon (AMRAP – Reps)
4 Min AMRAP:
12 PushUps
5 Ring Rows
Rest 3 Min
4 Min AMRAP:
12 DB Shoulder Press
5 Strict Pullups
Rest 3 Min
4 Min AMRAP:
12 Devil’s Press
5 Calorie Ski
Count Total Reps
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
My account should be logged in.