CrossFit Momentum – VELOCITY
INTRO
Quick Overview of Product plus how to purchase at the box.
Mobility
Wrist Flexion Test plus Wrist Mobility intro
Warm-up
Warm-up (No Measure)
3 Rounds:
5 KB Deadlifts,
10 Goblet Squats,
5 Broad Jumps,
10 Mountain Climbers
Weightlifting
Front Squat (3×5)
Front Squat: Technique then 3×5, building in weight. Discuss Front Rack Position . Foam Roll Lats/Thoracic Spine between Sets
Metcon
Metcon (Time)
WOD Partner Russian KB Swing Ladder
10-1 Ladder of KB Swings
**While one person works the
other holds bottom of squat with
KB in goblet position.
Each Person to do All Reps
Pre-WOD discussion: Being there for support of teammates
POST WOD
Mindset