CrossFit Montgomery – CF
Warm-up
3 Rounds
15/10 Calorie Row
12 Cossack Squats
3 Inch Worms
Then
30 Glute Bridges with Glute Activation
band above the knees
Strength/Skill
Sumo Deadlift (9/9/9)
Conditioning
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12 empty bar curls
12 dumbbell bench press
12 weight sit ups