week 3 day 3

CrossFit Montgomery – CF

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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.

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