WEEK 6, DAY 5

CrossFit Montgomery – CF

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Warm-up

Every 2 Minutes for 10 Minutes:

10 Scap Push Ups

10 Push Ups with a Twist

Row the remaining time

Strength/Skill

Bench Press (3/3/3/3/3/3/3)

Start around 70% and build;

Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce the bar off their chest.

Conditioning

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

12/10 Calorie Row

12 Unbroken Wallballs (20/14)
Substitution for Row: 9/7 AAB or 150m Shuttle Run (75m out and back)

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