SUNDAY Velocity


CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
**Or row or ski or bike

Then:

30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 15 Air Squats, 3 rounds

Metcon

Metcon (AMRAP – Reps)

EMOM x 24

Min 1: 12/9 Cal Ski

Min 2: 30 Second Hollow Hold

Min 3: 12/9 Cal Bike

Min 4: 30 Seconds Max Situps or GHD

Min 5: 12/9 Cal Row

Rest Min 6

Cool Down

RomWOD

RomWOD 15 minutes or Less

Go to Romwod.com, filter by time

My account should be logged in.

Categories: WOD

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