CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Metcon
Metcon (4 Rounds for reps)
Round 1:
3 Min AMRAP:
400m Run
AMRAP Air Squats in Remainder
Round 2:
3 Min AMRAP:
500m Row
Max Burpees over Rower in Remainder
Round 3:
3 Min AMRAP:
500m Ski
Max Devil’s Press in remainder
Round 4:
3 Min AMRAP:
1.2km Bike
Max Step Ups in remainder
Rest 2 Minutes between rounds
Cash Out
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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