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DAY 2!

9
Jan

DAY 2!

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.

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