WEEK 6, DAY 2

CrossFit Montgomery – CF

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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.

GHD (15/15/15)

Back Extensions

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

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