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FRIDAY Day 6

5
Apr

FRIDAY Day 6

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 and practice – modify to 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

Shoulder Press (5@75%, 3@85%, 1+ @ 95%)

For non new you athletes

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

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