CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats, 2 rounds
Metcon
Metcon (Time)
4 Rounds for time (9 min cap):
300m Row
6 Strict Pullups
6 Strict PushUps or Strict HSPU
Rest 5 Minutes
Cool Down
RomWOD
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
My account should be logged in.
Metcon (Time)
3 Rounds for Time:
15 Goblet Squats or DBL KB front squats
25ft plate push
10 KB Snatch
Rest 5 Minutes
1000m Row (Time)
Max Effort 1000m Row