CrossFit Montgomery – CF
4 Minute Row
20 Leg Swings, per side, Front and Back
10 Russian KB Swings, AHAP
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.
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)