CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
25ft Each
Samson Stretch
Hamstring stretch
Opposite foot to opposite hand kick ups
Lateral Shuffle
Then:
Jump Rope Technique & Practice. Substitute for fast plate step ups
Weightlifting
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
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