week 4 day 5

CrossFit Montgomery – CF

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Warm-up

400m easy run

2 rounds-

25′ toes only walk

25′ heels only walk

25′ monster walk

25′ high knees

25′ butt kicks

3 rounds –

100 m sprint

build to full sprint, then throttle down before 100m

Conditioning

Metcon (Time)

8 rounds: 150m run

2:00 rest between runs

score is slowest round

Strength/Skill

4 sets

8-30 GHD sit ups

compare to how they felt on June 8th

Extra

accumulate 7 minutes farmers hold As Heavy as Possible

15:00 cap