CrossFit Montgomery – CF
Warm-up
2:00 T-Spine Mash/Extension on Foam Roller
-Then- (at agressive pace):
20 Plate Ground to Overhead
10 Burpees to Plate
10 Plate Ground to Overhead
10 Calorie AAB Sprint
Strength/Skill
Split Jerk (4/3/2/4/3/2/4/3/2)
Every :90 until you complete all 9 sets (13.5 minutes)
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 52.5%
3 @ 62.5%
2 @ 72.5%
4 @ 55%
3 @ 65%
2 @ 75%
Must perform a 1-second pause in the catch before returning the feet back under the hips.
Use the percentage as a rough guide, but overall focus on form v. weight
Conditioning
Metcon (Calories)
3 Rounds
:30 Max Calorie AAB
Rest 4:30