CrossFit Montgomery – CF
Warm-up
4 Minute Row
2:30 Easy
1:00 Moderate
:30 HARD
Then,
20 Leg Swings, per side, Front and Back
Then,
2 Rounds:
3 Inchworms
10 Russian KB Swings, AHAP
Strength/Skill
Deadlift (5-3-3-1-1-1)
Lifting Test
Start around 60-70% and add weight each set, building 10 a 1RM for the day. Athletes may perform additional singles as needed.
*After each set, perform 10 Russian KB Swings @ 70/53lbs for maximum explosiveness.
Conditioning
3-5 Sets for Quality
5 Back Extensions
10 Single Leg KB or DB RDL
:60 Plank (may rotate between side and front plank – goal is to hold for :60 straight)