CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 minute Foam Roll: 30 Cherry Pickers, 3 each way arch to hollow rolls, 7 Pushups, 15 Air Squats, 3 rounds
Metcon
Metcon (AMRAP – Reps)
30 Min EMOM
Int 1: 30 Seconds Plate Ground to Overhead
Int 2: 8 Burpee Box Jumps or Step ups
Int 3: 15 Russian KB Swings
Int 4: 15/12 Cal Ski
Int 5: Rest
Cool Down
Warm-up (No Measure)
ROMWOD – 15 Minute session.
Log into romwod.com and choose a 15 minute session as a recovery.