week 1 day 1

CrossFit Montgomery – CF

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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

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Extra

Every 4 Minutes for 24 Minutes

Ski 100m

Shuttle Sprint 100m (50m x2)

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