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WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Hip Openers

20 Front Rack Elbow Pointers

Then,

EMOM 9 (:45s on / :15s off)

1-Row Calories

2-Front Rack GFYs (R-leg Lunge + L-Leg Lunge + Squat = 1 GFY)

3-AAB Calories

Conditioning

Front Squat Interval Test (Time)

For Time:

41/33 Calorie Row

19 Front Squats (165/115lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

14 Front Squats (185/125lbs)

24/19 Calorie AAB

Rest 4:00 Minutes

41/33 Calorie Row

9 Front Squats (205/135lbs)

24/19 Calorie AAB
Bar is taken from the floor.

Scaled/Modified Weights: 115/75lbs, 135/75lbs, 165/115 lbs

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