CrossFit Montgomery – CF
Warm-Up
5 Minute Row at Moderate Pace
10 Sigle Leg Glute Bridges per side
20 Thick Banded Good Mornings
20 KBS
10 Burpees
Strength
Deadlift (3 x 5 @ 80-85% of 1RM)
Build to a Heavy Deadlift Single between 80-90%
then
perform 3 x 5 @ 80-85% of 1RM (just obtained)
Rest 3-4 Minutes
Within ~1:00 after each set, perform 10 explosive Russian KBS.
All reps are performed as “singles”.
Conditioning
Choose one of the following and perform as an @2MOM Capacity building session.
Every 2 Minutes for 5 Sets, perform 1 smooth set of:
– Strict Banded Pull Ups (10-15 reps)
– Push Ups (10-25 reps)
– Ab Mat or GHD Sit Ups (10-25 reps)
– 1:00 Weakest Machine