WEEK 1, DAY 3

CrossFit Montgomery – CF

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Warm-up

2:00 Glute Activation Steps + Air Squats

-Then-

2 Rounds

10 A-Frame Toe Touches

200m Run

14 Wallballs

Strength/Skill

Back Squat (3 x 10)

Set 1: lighter warm up set

Set 2: Moderate-heavy

Set 3: AHAP (10RM territory)

Conditioning

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Run 400m

then, AMRAP in remaining time of:

8 Thrusters (95/65lbs)

2 Wall Walks
Score is total reps of Thrusters + Wall Walks