Week 4 Day 2

CrossFit Montgomery – CF

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Warm-up

2:00 row/run/bike

2:00 pigeon stretch

2:00 banded glute activation

20 glute bridges

20 reverse back rack lunges

20 explosive squat jumps

Strength/Skill

Back Squat (find a 10 rep max)

Conditioning

Metcon (AMRAP – Reps)

2:00 AMRAP

15 bar facing burpees

In remaining time – Max Rep Sumo Deadlift High Pull (95/65)

3:30 Rest

AMRAP 1:30

15 Sumo Deadlift High Pulls (95/65)

In remaining time – max bar facing burpees

Rest 3:30

AMRAP 2:00

4 bar facing burpees

8 sumo deadlift high pulls (95/65)
scoring is the total between the max SDLHP and the max bar facing burpees, then added with total reps from the final 2:00 AMRAP

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