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Workouts

WEEK 6, DAY 3

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts (10 palms down, 10 palms up)

-Then-

Alt. EMOM 9 Minutes

A. 6 Tempo Push Ups*

B. 8 Seated Box Jumps for explosiveness

C. 10 Calorie Air Bike

*Tempo to the ground, fast on the way up

Strength/Skill

Shoulder Press (Every 4 Minutes for 12 Minutes)

1 Max Set @ 45% of 1RM

Conditioning

Metcon (Time)

80 Unweighted Box Step Overs (24/20″)

400m Run

20 Hang Squat Cleans (135/95lbs)

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