WEEK 3, DAY 2

CrossFit Montgomery – CF

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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

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