CrossFit Montgomery – CF
Warm-up
Floss hips
Then:
3:00 Banded Glute Activation
Then
20 Cossack Squats
Then
:20 Hollow Rock
:20 Superman Hold
:20 Hollow Rock
Then
2 Rounds
:10 AAB Sprint
Rest as needed to sprint again
Strength/Skill
3-5 sets of:
5-10 back extensions
5-20 ghds
Conditioning
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
Extra
Fasted Cardio, done at a Forever Pace
300 Calorie C2 Bike
Every 30 Calories, Starting at 30 Calories, 1
“Perfect Set” of Deficit HSPU 0-8″
*”Fast” set refers to the rep speed, we are
looking for a small set of HSPU that can be
performed perfectly and repeatedly. We’re
looking for anywhere between 4-8 reps per
set.