CrossFit Montgomery – CF
Warm-up
800m jog
-Then-
10-8-6
Single leg RDL’s each side
Tempo Ring Rows (controlled pull and descent)
Strength/Skill
Deadlift (3 x 12)
Set 1: lighter warm up set
Set 2: Moderate-heavy
Set 3: AHAP; similar or heavier than last week’s final set weight
Conditioning
3-5 Rounds for Quality
20 Alt. DB Curls
20 Farmers Hold Lunge Steps
20 Russian Twists
*Goal is to complete the curls unbroken and move immediately into the lunges