Day: October 17, 2021

Categories
Workouts

WEEK 4, DAY 1

CrossFit Montgomery – CF

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Warm-up

2:00 Banded Glute Activation

Then,

Every 2:00 for 6:00 minutes

Run 200m

5 KB Taters

Strength/Skill

PISTOL SKILL/WARM-UP

1:30 KB/Ankle Stretch, per side

16 Cossak Squats

24 Pistol Negatives, 12 per leg (Standing on box)

Conditioning

Metcon (Time)

For Time:

25′ S.Arm DB OH Walking lunge (50/35lbs)

30 Wallballs (20/14lbs)

50′ S.Arm DB OH Walking Lunge

60 DB Snatches (alternating)

50′ S.Arm DB OH Walking Lunge

30 Wallballs

25′ S.Arm DB OH Walking Lunge

60 Pistols (alternating)