Week 1, Day 4

CrossFit Montgomery – CF

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Warm-up

3:00 Row or Bike, Or 800m Run

3:00 Banded Glute Activation*

*Every :30 perform 5 Jump Squats

30 S-leg Glute Bridges (15/leg)

30 Russian KB Swings 53/35lbs for Maximum hip extension/explosiveness

Weightlifting

Back Squat (5-5-5-5-5)

First set should be around 70%. Add weight after each set, building to a 5RM

Warm-up

Prior to Conditioning:

3 Rounds

:05-:10 Bike Sprint

Rest as needed

Conditioning

Metcon (Time)

For Time:

65/40 Calorie AAB (Echo Bike)

3 minute Cap

Competitor Extra

Metcon (AMRAP – Rounds and Reps)

For 20 Minutes, move steadily through:

1.25 Miles of AAB (C2 Bike if you have)

:30 Deadhang from Pull-up Bar

10 daVinci Raises with DBs

1 Fast set of Push-ups

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