CrossFit Montgomery – CF
Warm-up
100m Run
25′ Duck Walk
100m Run
25′ Inchworm
100m Run
20 Cossack Squats
100m Run
25′ Burpee Broad Jump
Strength/Skill
Sumo Deadlift (6/6/6)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
8 Good Mornings
7 Reverse Curls
6 Strict Press
Ensure a controlled, safe ROM on Good Mornings
which will vary by athlete based on hamstring flexibility.
RX: 75/55lbs barbell or less.