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)
10 Manmakers
20 Ring Rows
30 Sumo Deadlift (KBs)
40 Weighted Situps
50 Air Squats
60/45 Calorie Bike or Ski
70m Farmer Carry (garage doors to curb by dumpster and back)
80 Double Unders or 160 Singles
Class to decide to go back down the ladder or not (70, 60, 50, 40, 30, 20, 10)
Cool Down
RomWOD 15 minutes or Less
Go to Romwod.com, filter by time
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