Baseline training week 1 day 5

CrossFit Montgomery – CF

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Floss Quads


3 Rounds

200m Run

10 Empty Bar Thrusters*

*Add weight each round

Then, Mash T-Spine and/or Front Rack

Stretch for 2-3 minutes


Thruster (12/9/6/3)


Wallballs and Prayers (3 Rounds for reps)

Interval Test

“Wallballs And Prayers”

AMRAP 4 Minutes

12/8 Calorie AAB

18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes

12/8 Calorie AAB

14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes

12/8 Calorie AAB

10 Wallballs 20/14lbs

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