CrossFit Montgomery – CF
Warm-up
3:00 on a Machine
-Then 3 Steady Rounds:
25′ Duck Walk
3 Explosive Broand Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks
Strength/Skill
Squat Clean and Split Jerk (3/2/1 x3)
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
–
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Drop and reset between reps. Rest 3-5 minutes between sets.
Conditioning
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)