CrossFit Montgomery – CF
Warm-up
Couch Stretch 2:00/per side
-Then-
Every 1:30 for 6:00 Minutes
5 Burpees
10 Light DB Front Squats
:15 AAB (HARD)
Strength/Skill
Back Squat (4 X 6)
Set 1: Light-Moderate (50-60%)
Set 2: Moderate-Heavy
Set 3: AHAP (should be in the neighborhood of 75-85%)
Set 4: Moderate Weight (AKA end on a good looking set)
Conditioning
Metcon (AMRAP – Reps)
AMRAP 4 Minutes
600/550m Row
Max Lateral Burpees over Rower in remaining time