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Day 6!

18
Jan

Day 6!

CrossFit Momentum – VELOCITY

INTRO

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Warm-up

Warm-up (No Measure)

3 rounds

5x pass through PVC

5x OHS

5 Good Mornings

Weightlifting

Deadlift (EMOM 5×5)

EMOM 5 minutes

5x Deadlift with 5 second

eccentric lower each rep

Light weight, build hamstring

awareness.

Metcon

Metcon (AMRAP – Reps)

4 Rounds of Tabata Intervals at each

station. Complete all 4 rounds

before advancing to next

movement:

A. Plank Ups (Elbow to Hands and back to Elbow)

B. Squat Jump

C. Burpee

D. Rowing (erg) for Calories

E. Sit-up

F. Sumo DL high pull with KB

Cash Out

The Pizza Game

POST WOD

Think Back to last weekend. How are you going to change things this weekend?

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