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WEDNESDAY DAY 5

3
Apr

WEDNESDAY DAY 5

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

6 minutes: Weighted Carries

Vary between medballs, KB, DB

Carry at low hang, shoulder waiter carry, and/or OH carries depending on abilities

Mobility

Warm-up (No Measure)

A. 2:00 squat hold (Hold rack to scale)

B. 1:00 plank

C. 3x :30 on :30 Off hanging from bar

(Scale to have feet on box and hang as much as possible)

D. 2x :20 Each Leg – Lunge stretch w/ front leg elevated on box

E. 3×5 Behind the neck Press with PVC

Weightlifting

Back Squat (5@75%, 3@85%, 1+ @95%)

New athletes, 5×5 with Kettlebells. Advanced may back squat with Coaches discretion

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

250m Row, ski, or bike .5km

20 Air squats

20 Push-ups

20 Step-ups
**Box Jumps and Goblet Squats for advanced athletes

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