CrossFit Montgomery – CF
Warm-up
Straight Through
400m Row
10 Inchworms
20 Hollow Rocks
10 Inchworms
400m Row
Strength/Skill
Deadlift (Heavy Single)
Build to a heavy Single, around 80-90%,
then:
EMOM 10 Minutes
2 Deadlifts @ 50% 1RM
Drop and reset between reps.
Reps are intended to be pulled with as much speed off the floor as possible.
Conditioning
Metcon (AMRAP – Rounds)
4 Sets for quality
1 minute weighted Plank
20 Heavy Russian KB Swings
Plank is ideally unbroken. Add weight if possible, otherwise perform the plank without weight.
Swings are AHAP but unbroken.