week 7 day 4

CrossFit Montgomery – CF

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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.

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