baseline training week 3 day 2

CrossFit Montgomery – CF

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20 Band Pull Aparts 200m Run

20 Jump Squats (for height!) 200m Run

:30 Deadhang from Pull Up Bar


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)


3 Rounds

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

ยท Big Kip then,

1-2 small sets of BMUs or Kips


Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

With a Partner, split anyway

8 Hang Squat Cleans 185/125lbs

9 Bar Muscle Ups


Every 3 Minutes for 15 Minutes 15/12 Calorie Ski

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