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 (Time)
3 Rounds for time of:
15 Ball Slams or Heavy Bag over Shoulder
45 Jump Rope
15 Russian Swings
10-8-6-4-2 or 5-4-3-2-1:
Strict Pullups
*500m row, ski, or 1.2km bike or run 400m after each set
2 Rounds for time of:
25 Sit-ups
20 Calorie Row
15 Goblet Squats
*Rest 4 minutes between each workout
Pullups scale reps according to band/ability
Score total time – Time cap coach’s discretion for each
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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