baseline training week 3 day 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

20 Band Pull Aparts 200m Run

20 Jump Squats (for height!) 200m Run

:30 Deadhang from Pull Up Bar

Strength/Skill

Metcon (No Measure)

3 Rounds

:20 Hollow Body Hold

:20 Superman Hold

Rest :20 then,

3 Rounds

10 DB Hollow Lift (start light and work heavy w/o loss of midline)

then,

3 Rounds

2 “Superman” into reps (jumping into the bar)

ยท Big Kip then,

1-2 small sets of BMUs or Kips

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

With a Partner, split anyway

8 Hang Squat Cleans 185/125lbs

9 Bar Muscle Ups

Extra

Every 3 Minutes for 15 Minutes 15/12 Calorie Ski

Leave a Reply

Your email address will not be published. Required fields are marked *