Day: November 15, 2021

Categories
Workouts

WEEK 1, DAY 1

CrossFit Montgomery – CF

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Warm-up

1:30 Double LAX Ball T-Spine Smash

Then,

Alternating EMOM 6 Minutes

1 – AAB for Calories

2 – Banded Pull-aparts

3 – PVC Snatch Balance

Strength/Skill

Conditioning

Optional Accessory Work

3-5 Sets for quality

10 Seated Double KB Strict Press (very light)

1:00 Wallsit (weighted if desired)

15 Hollow Rocks

Squat Snatch

Warm Up

1×3 Power Position

2×3 Temp Pull Squat Snatches

Then,

5 reps @ 55%

4 reps @ 60%

3 reps @ 65%

5 reps @ 60%

4 reps @ 65%

3 reps @ 70%

5 reps @ 65%

4 reps @ 70%

3 reps @ 75%