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Workouts

week 5 day 5

CrossFit Montgomery – CF

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Warm-up

2:00 Pigeon Stretch, per side

2:00 Glute Activation

EMOM 4 Minutes

10 Jump Squats

4 S. Arm Devils Press (2 per side)

Conditioning

Metcon (Time)

For Time with a Partner, split anyhow

200 Air Squats

160 Lateral Burpee Over the DB

120 Pistols

80 Devil’s Presses 20s-50s

30 minute cap

Extra

On a 17 Minute Clock

1 Snatch High Pull + 1 Power Snatch + 1 Squat

Snatch

Reset between reps – no touch and go.

Start light and add weight if reps are looking

perfect. Rest 2-3 minutes between sets.