CrossFit Montgomery – CF
Warm-up
2:00 Pigeon Stretch per Side
-Then-
3 Rounds
12 Back Rack Walking Lunge Steps
8 OH Squat (empty bar)
8/6 Calorie AAB
Strength/Skill
Squat Snatch (3/2/1/3/2/1/3/2/1)
1 x 3 Power Position
2 x 3 Temp Pull Squat Snatches
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 90%+
1 @ 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.
Conditioning
Optional
In Partners:
P1: :30 Max Rep Burpees
P2: :30 Max Rep Burpees
P1: However many burpees P2 does, P1 does an equal mount of AAB calories
P2: However many burpees P1 does, P2 does an equal mount of AAB calories