CrossFit Montgomery – CF
Warm-up
20 Banded Good Mornings
20 S-Leg KB RDLs (10/leg)
-Then-
3 Rounds
.31 miles AAB
10 A-Frame Toe Touches
10 Russian KB Swings
Strength/Skill
Practice Round, for time:
25 KB Swings 24/16kg
.62/.56 miles AAB
Rest 2:00 and note the following:
– Clock time when completing swings
– RPMs, Wattage, or any pacing metric on your respective bike
– Time to complete the round
– After your 2:00 rest, ask yourself: do you believe you can hold that pace for 5 rounds? Adjust bike pace accordingly.
After this practice round, rest as needed before beginning the workout.
Conditioning
Metcon (Time)
5 Rounds
25 KB Swings 24/16kg
.62/.56 miles AAB
Rest 2:00
The goal is for all 5 rounds to be within :10 of each other.