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SUNDAY VELOCITY

4
May

SUNDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 minute Foam Roll:

30 Down Dog Foot Pedals

3 each way arch to hollow rolls

15 Air Squats

3 rounds

Metcon

Metcon (AMRAP – Reps)

30 Minute EMOM

Min 1: Sled Pull 50ft AHAP

Min 2: 12-15 Med Ball V-Ups

Min 3: 12 Box Jumps

Min 4: Max Calorie Bike

Min 5: Rest
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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