SUNDAY VELOCITY


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

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Categories: WOD

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