CrossFit Montgomery – CF
Warm-up
20 A-Frame Toe Touches
800m Run
20 Leg Swings (Front to Back)
10 Empty Bar Good Mornings
20 Leg Swings (Side to Side)
Strength/Skill
GHD Back Extensions
3 Sets of 15 Back Extensions into
Max Duration Hold @ Parallel (1′ cap)
Rest as needed
We want athletes to be moving vertebrae by vertebrae
to do this movement correctly.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes
20-40-60m Shuttle (10m out and back, 20m out and back, 30m out and back)
Rest 2:00
Scaling: 0.19 miles AAB or 150m Row
1 meter is one rep