CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 minute Foam Roll: Then 2 Rounds:
30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats
Metcon
Metcon (Time)
21-15-9
PushUps
Air Squats
*Rest 3 Min*
21-15-9
DB Floor Press
Jumping Lunges
*Rest 3 Min *
21-15-9
Calories
Burpees
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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