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)
9-15-21: Calorie Ski + Pullups
Rest 5 Minutes
3-6-9-12-15: Calorie Row and Double DB Deadlifts
Rest 5 Minutes
45/30 Calorie Bike 45 KB Swings
10 min time cap at each
Cool Down
RomWOD
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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