CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
2K Bike
30 Dead Bugs
20 Lunge Steps
10 Box Step Downs (Tall Box, 10/leg)
Strength/Skill
Back Rack Lunge (5 x 8 AHAP)
Rest 3-4 Minutes
8 Steps Total, 4 per leg
(record the lowest completed weight-attempt to do all AHAP)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 11 Minutes
12 Sumo Deadlift High Pull (75/55lbs)
6 Strict HSPU*
*If unable to perform Strict HSPU, perform 10 Strict Presses with your barbell