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Workouts

WEEK 4, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 Band Pull Aparts

Then

Straight Through

15/10 Calorie AAB

15 Burpees

20 Goblet GFYs

15 Burpees

15/10 AAB

Then

Toes to Bar Warm up

Strength/Skill

Metcon (AMRAP – Rounds)

AMRAP 4 Minutes

Max Sets of 8 Toes to Bar

Rest 2:00

AMRAP 4 Minutes

Max Sets of 4 Toes to Bar

Conditioning

Metcon (Time)

2 ROUNDS

50′ Goblet Lunge (70/50lbs)

25 Burpees to 6″ Target

25/20 Calorie Row/AAB

Rest 5:00 after 2 rounds, then, 1 round of:

100′ Goblet Lunge (70/50lbs)

25 Burpees to 6″ Target

25/20 Calorie Row/AAB
18 Minute Cap