CrossFit Montgomery – CF
Warm-up
Run 800m
-Then-
2 Rounds (steady)
12 Lunge + Twist Steps
20 Wallballs
:30 Deadhang
Strength/Skill
1 and 1/4 Back Squats (Every :90 for 18 Minutes (12 sets))
Perform a squat to full depth, stand until hip crease is about the knee, return to bottom, then stand tall.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
1 Deadlift @ 65-75%
8 Lateral Burpees over Bar