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SUNDAY VELOCITY

27
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 (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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