CrossFit Montgomery – CF
Warm-up
3×20 single leg glute bridge, 10 each leg
Then
3×10 Single Leg KB RDL (5/leg)
Then
9-6-3
Bar Facing Burpee
KB Sumo Deadlift High Pull
Strength/Skill
Sumo Deadlift (15/15)
First set is a lighter warm up set, second is AHAP. If
possible, shoot for the second set of 15 to be near the second set of
20 from last week.
Conditioning
Metcon (AMRAP – Rounds and Reps)
On a 14 Minute Clock:
20 Banded Tricep Extensions (pump focus)
10 DB Curl and Press
20 Alternating Leg V-Ups
Extra
AMRAP 15 Minutes
In a Team of 4, rotating full rounds
Sprint 50m
Sandbag Run 50m 150/100lbs
Sprint 50m
Cones are set up 50m apart. Perform 25m
out and back.