CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Then Banded Pullaparts, etc.
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 Ring Rows
10 KB Snatch
15 Goblet Squats
*Rest 2 Min*
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
2 Wall Walks
10 Calorie Row
15 Ball Slams
*Rest 2 Min
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP
5 Burpee Broad Jumps
10 Jumping Pullups
15 KB Swings
POST WOD
Warm-up (No Measure)
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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