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Workouts

WEEK 2, DAY 5

CrossFit Montgomery – CF

Warm-up

2 Steady Rounds

20 Russian KBS (53/35lbs)

:20 Hanging L-Sit or on Parallettes

6-12 Banded Strict C2B Pull Ups

100m Run

Strength/Skill

Deadlift (4 x 10)

Rest 2-3 Minutes

Heavy (use a weight that you would normally have to break up to complete);

this is NOT a 10RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

50′ Goblet Lunge (53/35lbs)

10 Pull Ups
Use one KB

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