Baseline Training Week 1 Day 3

CrossFit Montgomery – CF

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Warm-up

2:00 per side, roll arches of feet on lacrosse ball

Then

30 Leg Swings (15/side, Front-to-back = 1)

Then,

3 Rounds

50 Single Unders (No Double Unders)

12 Russian KB Swings

3 Pull Up Negatives (:05 negative is the goal)

Strength/Skill

3 sets of max unbroken strict pull-ups. 3:00 rest between sets

Part A is the number of reps from your first set.

Part B is the total number from all three sets.

A: Strict Pullup (max unbroken)

B: Metcon (AMRAP – Reps)

total reps of the 3 unbroken sets
3 unbroken sets max strict pull ups

Conditioning

Cardio-B (Time)

For Time

Run 300m

20 Alt. DB Snatches 50/35lbs

Run 300m

30 Alt. DB Snatches 50/35lbs

Run 300m

40 Alt. DB Snatches 50/35lbs

Run 300m

50 Alt. DB Snatches 50/35lbs

Run 300m

Extra

2 Rounds

150 Double Unders

15 Power Cleans 185/125lbs

10/8 Muscle Ups

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