WEEK 2, DAY 2

CrossFit Montgomery – CF

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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

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