DAY 1!

CrossFit Momentum – VELOCITY


Intros, Reminder to use the Apps, check-in about measurements and waivers, discussion on why we meet at the Wodify Screens. Participation Expectations.


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


Baseline Tester (Time)

Row: 500m

40 Air Squats

30 Sit Ups

20 Pushups

10 Pullups

Cool Down

How to use WODIFY

Categories: WOD

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