CrossFit Montgomery – CF
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)