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SUNDAY Velocity

23
Mar

SUNDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

5 minute Foam Roll: 30 Cherry Pickers, 3 each way arch to hollow rolls, 7 Pushups, 15 Air Squats, 3 rounds

Metcon

Metcon (AMRAP – Reps)

30 Min EMOM

Int 1: 30 Seconds Plate Ground to Overhead

Int 2: 8 Burpee Box Jumps or Step ups

Int 3: 15 Russian KB Swings

Int 4: 15/12 Cal Ski

Int 5: Rest

Cool Down

Warm-up (No Measure)

ROMWOD – 15 Minute session.
Log into romwod.com and choose a 15 minute session as a recovery.

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