CrossFit Montgomery – CF
Warm-up
2 Rounds
15/10 Calorie Row
10 KB Swings
5 Strict Pull Up Negatives (5 Count negative)
Then,
20 Leg Swings per side, front to back and accross the body
Then,
3 Sled Sprints, increasing intensity on each
Strength/Skill
Deadlift (6/5/4/2/1)
1×6 @ 62.5%
1×5 @ 72.5%
1×4 @ 82.5%
1×2 @ 82.5-87.5%
1×1 @ 87.5-92.5%
Reps are touch and go.
After each set of deadlifts, perform a 50′ empth sled sprint.
Rest 3-4 minutes after the sled sprint.
Conditioning
Metcon (No Measure)
AMRAP 10 Minutes
16 DB Farmers Hold Lunges (30-70lbs)
10 Hip Extensions
15 Hollow Rocks