CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row 500m
Dynamic Warmup
Hip Hinge Hamstring Stretch
Walking Quad stretch
Walking Pigeon
Monster Walks
Scorpions 5x each side
Weightlifting
Deadlift (5@65%, 5@75%, 5+ %85%)
Wendler Cycle week 1. Take 90% of 1RM then calculate percentages based off that number (your working max). Last set is max effort
Metcon
Class to decide on which WOD they’d like to do 🙂
Team “Welcome to the Pain Cave” (Time)
5-10-15-25-15-10-5 Calories
Ski
Bike
Row
May be done in teams of 2,3, or 4.
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row