WEEK 7, DAY 1

CrossFit Montgomery – CF

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Warm-up

500m Row or 400m Run

Then:

10 A-Frame Toe Touches

10 Box Jumps

100m Farmers Carry (moderate-heavy)

20 Cossack Squats

Strength/Skill

Sumo Deadlift (5 RM)

Conditioning

NO MEASURE – JUST PUMP!!!!!!

5 Rounds for QUALITY:

10 Farmer’s Hold Lunges, Heavy

10-20 Push Ups on DB’s

8 Windshield Wipers (hanging from pull up bar)

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