CrossFit Montgomery – CF
Warm-up
2:00/Side Pigeon Stretch
1:/Side Twisted Cross
-Then-
Alternating EMOM 8:00
1. 7 Tall Box Jumps
2. 10 Banded Tricep Extensions
Strength/Skill
Deadlift (2 x 15)
Set 1: Moderate weight
Set 2: AHAP, similar or heavier than last week’s final set weight.
Note: Athletes may make intermediate jumps between set 1 and set 2 if needed(not needing to do 15 reps at those intermediate weights)
Conditioning
3 – 5 sets of your choice, for quality:
UPPER BODY (Pick 1)
– 20 Dumbbell Bench Presses, light enough for speed/pump focus
OR
– 6 to 15 Strict Ring Dips
MIDLINE (Pick 1)
– 10 to 20 Hip Extensions
OR
– :45s Copenhagen Hold per Leg
LOWER BODY
– 100m Forward Facing Sled Push or Drag (marching, not running)