CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
With a Partner 3x Each:
Partner A: Row 250m
Partner B: Hold Plank
Mobility
2:00 squat hold (Hold rack or plate in front) to get in proper position
2x:20 Each Leg – Samson Stretch
2x:20 Each Leg – Lateral Lunge
Weightlifting
New You 6 week Challenge – 5×3, increasing in weight.
Deadlift (1 Rep Max)
8 reps @ 30-40%
5 reps @ 60%, 3 reps @70%, then singles increasing from 80% ***IMPORTANT – Rest 3 minutes between singles.
Metcon
Metcon (Time)
10x100m row sprints EACH
Alternate with partner