CrossFit Momentum – VELOCITY
Partner row/plank warmup (No Measure)
Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.
Deadlift (5×5 @ 65-75%)
**Alternate Sets with 15 V-Ups or Modified V-Ups
**We’re bringing back the barbell to velocity for the next strength cycle! All these movements can be done with Dumbbells if athletes prefer!
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
Row or Ski 250m or Bike .3 km
20 Air Squats
Rest 60 seconds