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 (Time)
21-15-9
DB Cleans
Lateral Hops over DB (each way)
**Rest 2 Minutes
21 Cal Ski
200m Run
15 Cal Ski
100m Run
9 Cal SKi
50m Run
**Rest 2 Minutes
12-9-6 Row
1/2 Turkish Get Ups Each Side
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
My account should be logged in.