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 (3 x E3MOM 3.3.3 @ 70-75%)
Metcon
B: Metcon (AMRAP – Reps)
Tabata
– Rower Calories (8 x :20/:10)
– Squat (8 x :20/:10)
– Weighted Planks 45#/25# (8 x :20/:10)
Score: Add lowest round of rower and squats plus number of plank rounds completed.
Rest: 30 seconds between stations.
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Thursday (Weight)
Four Rounds
– 10 Heavy Russian KB Swings
– 10 Stationary Reverse Lunge (total)