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Workouts

WEEK 3, DAY 1

CrossFit Montgomery – CF

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Warm-up

10 Inchworms + Push Up

20 Squat and Twist

-Then-

3 Rounds

15 Unbroken Wallballs

10 Box Jumps, step down

10 KB Swings

Strength/Skill

Thruster (20/20/20)

For Speed:

20 Thrusters

Rest 2:00

20 Thrusters

Rest 2:00

20 Thrusters

Ahtlete picks their weight, prioritizing MetCon weights vs. strength work. All reps shoudl be done fast and smooth with minimal grinding at the end of the set.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Box Jumps ATWOs (20/16″)

10 DB Deadlifts, (30-60lbs per hand)

8 Box Jump ATWOs

5 Deficit HSPU (4/2″)

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