Saturday Day 6

CrossFit Momentum – VELOCITY


Warm-up (No Measure)

25ft Each

Samson Stretch

Hamstring stretch

Opposite foot to opposite hand kick ups

Lateral Shuffle


Jump Rope Technique & Practice. Substitute for fast plate step ups


Metcon (No Measure)

New YOU:

Teach Shoulder Press and Push Press and then…

4 Super Sets of

6 KB Bent over row

6 KB High Pull

6 KB single arm Push Press


Metcon (Time)

4 Rounds

40 Jump Rope – Scale to 30 seconds

10 DB Push Press Each arm or 15 Med Ball Push Press

10 pull-ups or ring rows

20 Sit ups

Categories: WOD

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