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Workouts

WEEK 2, DAY 4

CrossFit Montgomery – CF

Warm-up

1K Row or 2K AAB, starting slow and increasing speed every 250m/500m

Strength/Skill

HSPU Skill Warm Up

Every Minute x 2

:20 HS Hold + 5 Light Front Squats

Every Minutex 2

1-3 HSPU Negatives + 3 Light Hang Squat Cleans (ascending in weight)

Every Minute x 2

1 Set of HSPU (reps should be fast) + 1 Squat Clean (ascending in weight)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

1 Squat Clean (185/125lbs)

5 HSPU

12/10 Calorie Row

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