CrossFit Montgomery – CF
Warm-up
2 Rounds:
200m Run
15 KB Swings
20 S-Arm KB Push Presses (10/arm)
20 Hollow Body Hold
Strength/Skill
Deadlift (6/5/4/2/1)
1×6 @ 67.5%
1×5 @ 75.5%
1×4 @ 87.5%
1×2 @ 90-92.5%
1×1 @92.5-97.5%
Reps are touch and go.
After each set of deadlifts, perform 3 seated box jumps for maximum explosiveness.
Rest 3-4 minutes after the jumps.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
20 Hamstring Curls
10-20 GHD Hip Extensions
10 Russian KB Swings (AHAP)