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SUNDAY VELOCITY

6
Apr

SUNDAY VELOCITY

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 (AMRAP – Reps)

4 Min AMRAP:

12 PushUps

5 Ring Rows

Rest 3 Min

4 Min AMRAP:

12 DB Shoulder Press

5 Strict Pullups

Rest 3 Min

4 Min AMRAP:

12 Devil’s Press

5 Calorie Ski
Count Total Reps

Cool Down

RomWOD 15 minutes or Less

Go to Romwod.com, filter by time

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