CrossFit Momentum – VELOCITY
INTRO
Reminder to carry your gym shoes to the box. Discussion from Coach -ALWAYS something to learn
Mobility
WRIST Extension Test Left (Distance)
WRIST Extension Test Right (Distance)
Warm-up
Warm-up (No Measure)
Intro to Dynamic Stretching,
then 2 rounds of:
5x Wall Facing Squat
5x Goblet Squat
5x KB RDL
10x Walking Lunge (5 ea. leg)
THEN DEADLIFT Technique with Barbell
Weightlifting
Deadlift (4×5, alternate with Pullups)
Light Weight
STRICT Pull-Ups (4×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD 8:00 AMRAP
10x Wallballs 10x Ball Shoulder Press
Partner holds plank
switch every time Ball Movements are
completed
Cool Down
Warm-up (No Measure)
Intro to Foam Rolling, Discussion on helping others finish the WOD.