CrossFit Montgomery – CF
Warm-up
2:00 mash aductors
then
3 rounds
200m Run
12 Cossack Squats
12 Sumo Stance Good Mornings
Strength/Skill
Lifting Test
Sumo Deadlift (5 rep max)
Pump Sesh
Beach Season
For 12:00
10 R-Leg in Place DB Lunges
10 L-Leg in Place DB Lunges
1 set of Push Ups (10-20 Reps)
20 Russian Twists w/ a 15lb plate
()
Extra
Every 4 Minutes for 24 Minutes
Ski 100m
Shuttle Sprint 100m (50m x2)