DAY 10!

CrossFit Momentum – VELOCITY


Warm-up (No Measure)

With a Partner 3x Each:

Partner A: Row 250m

Partner B: Hold Plank


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


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 (Time)

10x100m row sprints EACH

Alternate with partner

Categories: WOD

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