CrossFit Momentum – VELOCITY
INTRO
Intros, Reminder to use the Apps, check-in about measurements and waivers, discussion on why we meet at the Wodify Screens. Participation Expectations.
Mobility
Ankle Dorsiflexion Test Right (Distance)
Ankle Dorsiflexion Test Left (Distance)
Wrist Extension Test Right (Distance)
mark decimals in notes
Wrist Extension Test Left (Distance)
Warm up
Warm-up (No Measure)
5 minutes at each station:
A. 5 minute rowing instruction. Efficient stroke and cadence then:
30 seconds hard + 30 seconds easy for 2 rounds
B. Push Up/Goblet Squat instruction then:
3 Rounds of:
5 push-up on box or other high surface
5 kb squat (pause at bottom)
C. Lunge/Ring Row Instruction then:
3 Rounds of:
10 Lunges
10 Ring Rows
Metcon
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups
Cool Down
How to use WODIFY