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Workouts

WEEK 6, DAY 2

CrossFit Montgomery – CF

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Warm-up

200m Walk Increasing Pace

400m Jog – Slow

400m Jog – Increasing Pace every 100m

Roll out arches/Floss Ankles

20 Leg Swings per leg

Strength/Skill

A: Pull-ups (16 Banded Strict Pull Ups)

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

B: Push-ups (16 Reps)

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 16 fast reps may add a deficit.

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

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