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SUNDAY Velocity

9
Mar

SUNDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body
30 Down Dog Foot Pedals, 3 each way arch to hollow rolls, 10 Scap Pullups, 10 Scap Pushups, 15 Air Squats, 2 rounds

Metcon

Metcon (Time)

9-15-21: Calorie Ski + Pullups

Rest 5 Minutes

3-6-9-12-15: Calorie Row and Double DB Deadlifts

Rest 5 Minutes

45/30 Calorie Bike 45 KB Swings
10 min time cap at each

Cool Down

RomWOD

RomWOD 15 minutes or Less

Go to Romwod.com, filter by time

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