WEEK 1, DAY 4

CrossFit Montgomery – CF

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Warm-up

1:00 Dragon Stretch, per side

Then

20 Spiderman Lunges

200m Run

20 DB Snatch

200m Run

20 Goblet Lunges

Strength/Skill

Back Rack Lunge (3×12 AHAP (6 per leg))

Walk forward 6 steps, turn around ad walk back 6 steps. Take the bar from the rack.

Conditioning

Metcon (Time)

For Time:

Run 200m

15 Devil’s Press (10s-40s)

Run 200m

12 Devil’s Press (10s-40s)

Run 200m

9 Devil’s Press (10s-40s)

Run 200m

6 Devil’s Press (10s-40s)

Run 200m

3 Devil’s Press (10s-40s)

Run 200m

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