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Day 10!

28
Jan

Day 10!

CrossFit Momentum – VELOCITY

Warm-up

INTRO

Crossover Symmetry and Importance of Shoulder Health

Warm-up (No Measure)

2 Rounds

10x Passthroughs

5x Press w/ PVC

5x Front Squat with PVC

5x Good morning with PVC

SKILL WORK

Hang Clean

10 minutes total:

3 reps of each

Dip + Stand

Dip + Hinge + Dip + Stand

Dip + Jump

Dip + Hinge + Dip + Jump

Dip + Jump and High Pull

High Pull + Drop under (fast elbows)

Hang Clean

Weightlifting

Metcon (AMRAP – Reps)

EMOM 5 minutes

3x hang Clean + 3x Push press

EMOM 5 minutes

10x Ring Row

Metcon

Metcon (Time)

1000m Row for Time

*EMOM do 1 burpee, 2

burpees, 3 burpees, etc.
*Set Rower to countdown from 1000m.

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