CrossFit Momentum – VELOCITY
**LAST DAY OF 5K A DAY!
Warm-up
Warm-up (No Measure)
5 minute Foam Roll:
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)
27-21-15-12-9-6
Calorie Row Bike or Ski
Burpees
DB Push Press
Modify by keeping burpees at 9 reps throughout
Cash Out
RomWOD!