CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Then Banded Pullaparts, etc.
Metcon
Metcon (Time)
21-15-9
Row Cal
Burpees over Rower
21-15-9
Rower Pike Ups
Ski Cals
21-15-9
Bike
DB Hang Cleans
POST WOD
Warm-up (No Measure)
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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