CrossFit Montgomery – CF
Warm-up
10:00 – AirDyne @ 60%
1 to 5 Reps
– KB Deadlift
– KB Russian KB Swing
– Skin the cat
Weightlifting
A: Deadlift (4 x 10 Reps @ 65% every 3:00)
Metcon
B: Metcon (AMRAP – Reps)
Tabata
– Pullup (8 x :20/:10)
– Pushup (8 x :20/:10)
– Situp (8 x :20/:10)
Score: Add lowest round of each station for one number.
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Thursday (Weight)
Four Rounds
– 10 Bench Press
– 10 Rear Leg Elevated Split Squats (each)