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Week 5 Day 2

CrossFit Montgomery – CF

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Warm-up

every 2:00 for 3 rounds

:20 bike @ aggressive pace

16 step ups

12 jump squats

Squat hold with remaining time

Then,

Pigeon pose 1-2 mins each side

Strength/Skill

A: Back Squat (5/5/5/5/5)

B: Metcon (AMRAP – Reps)

immediately after each set complete :10 second rolling sprint for calories
rolling sprint means bike 2-5 seconds gradually ramping up to sprint speed, the sprinting for :10

score is total cals

Extra

5 rounds

10 burpee box jump over 24/20

20 wall balls

rest 2:00

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