CrossFit Momentum – VELOCITY
INTRO
No Striking this Saturday. Please come to Open Gym at 11! Offically half way after today’s Class! WAHOO!
Warm-up
Warm-up (No Measure)
Warm-up: Pizza Game
then
2 Rounds
10x pass through
10x wall squat
5x Single Leg RDL with KB each leg
5x each Leg Stantion hold pistol squats
10x Banded good morning
SKILL WORK
Metcon (No Measure)
Jump Rope & Hollow Holds/Rocks! 2-4 min Skill Work, then
6 Minute EMOM:
Min 1: 30 Seconds Jump Rope
Min 2: 30 Seconds Hollow Body Rocks
Metcon
Metcon (Time)
Chipper
20 Jumping Pull-ups
20 Wall Ball Shots
40 Single Unders
40 Air Squats to med ball
40 Sit-Ups holding med ball OH
40 Box Step-Ups Holding Ball
40 Flutter Kicks each leg
40 Single Unders
20 Wall Ball Shots
20 Jumping Pull-ups
22 Min Time Cap