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Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

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Warm-up

Run 200m

6 Inch Worms

-Then-

8 Single DB Box Step Ups

25′ Walking Lunge

6 Single DB Box Step Ups

25′ Duck Walk

4 Single DB Box Step Ups

4 Wall Walks

Strength/Skill

Every :75 for 8 Sets (4 each), alternating:

A: Pull-ups (14 Banded Strict)

Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

B: Push-ups (14 )

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 14 fast reps may add a deficit.

Conditioning

Metcon (Time)

7 Rounds

2 Wall Walks

8 S-DB Step Ups (50/35lbs to 24/20″)

8 Toes to Bar

8 S-DB Step Ups

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