CrossFit Montgomery – CF
Warm-up
2:00 Hamstring Mash, per side
Then,
10 Single Leg RDLs/side
Then,
AMRAP 4 Minutes
Row 300m (moderate pace)
8 Inch Worms
Max Burpees in remaining time
Strength/Skill
Deadlift (6/5/4/2/1)
1×6 @ 60%
1×5 @ 70%
1×4 @ 80%
1×2 @ 85%
1×1 @ 85-90%
Reps are touch and go.
After each set of dedlifts, perform 3 seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the box jumps.
Conditioning
AMRAP 10 Minutes
– 1:00 Weighted Plank
– 20 Banded Hamstring Curls
– 15/10 Calorie Row @ Forever Pace