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
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