Day 9!

CrossFit Momentum – VELOCITY


No Striking this Saturday. Please come to Open Gym at 11! Offically half way after today’s Class! WAHOO!


Warm-up (No Measure)

Warm-up: Pizza Game


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


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 (Time)


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

Categories: WOD

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