CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 minute Foam Roll:
30 Down Dog Foot Pedals
3 each way arch to hollow rolls
15 Air Squats
3 rounds
Metcon
Metcon (AMRAP – Reps)
30 Minute EMOM
Min 1: Sled Pull 50ft AHAP
Min 2: 12-15 Med Ball V-Ups
Min 3: 12 Box Jumps
Min 4: Max Calorie Bike
Min 5: Rest
Class to decide to go back down the ladder or not (70, 60, 50, 40, 30, 20, 10)
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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