Categories
Workouts

WEEK 5, DAY 5

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2 Steady Rounds

20 Russian KB Swings (53/35lbs)

:20 Handstand Hold

5-8 Strict Pull Ups or Ring Rows

.15 miles Air Bike

Strength/Skill

3 Rounds

1:00 Max Rep Ring Rows

:30 Rest

1:00 Max Strict Ring Dips

:30 Rest

Goal is the same or more reps as 2 weeks ago with less rest between sets.

A: Metcon (AMRAP – Reps)

Max Rep Ring Rows
Use a difficulty that allows for a set of 15+ on first set.

B: Metcon (AMRAP – Reps)

Max Strict Ring Dips
Must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

50′ HS Walk

20 Double DB/KB Deadlifts (70/50s)

Leave a Reply

Your email address will not be published.