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DAY 8!

23
Jan

DAY 8!

CrossFit Momentum – VELOCITY

INTRO

Incorporating More Fitness into the routine

Attainable Mini Goals

Warm up

Prone Pre-Hab and Glute activation (No Measure)

20 Squat Jacks

10e Fire Hydrant

10 Prone “I” Raises

10e Kneeling forward hip circles

10 Prone “Y” Raises

10 e Kneeling Backward Hip Circles

10 Prone “T” Raises
Banded Rack Stretch

SKILL WORK

Front Squat (4×5)

3 second descent, 2 second pause at bottom

Metcon

Metcon (3 Rounds for reps)

5 Min AMRAP

7 Ball Slams

7 Push-up

rest 3:00

5 Min AMRAP

7x Thruster

7x Ring Row (or pull-up)

rest 3:00

5:00 AMRAP

7x Burpees

7x Reverse step Lunges w/ BB

or KB in front rack

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