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Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

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Warm-up

AMRAP

12 Light DB Deadlifts

9 Light DB Hang Cleans

6 Light DB Should to Overhead

:10 AAB Sprint

Strength/Skill

HS Walk Skill

EMOM 2 Minutes

:30 HS Hold, shift weight from one hand to the other

EMOM 2 Minutes

:20 Should Taps

EMOM 2 Minutes

25-10′ HS Walk to Wall

or, for proficient athletes:

10′ Shuttle (5′ out and back)

20′ Shuttle (10′ out and back)

30′ Shuttle (15′ out and back)

40′ Shuttle (20′ out and back)

50′ Shuttle (25′ out and back)

Conditioning

Metcon (Time)

5 Rounds:

20/14 Calories AAB

40′ Handstand Walk

5 Deadlifts @ 70-75% of 1RM

Rest 3:00

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