WEEK 6, DAY 2

CrossFit Montgomery – CF

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Warm-up

2 Rounds

400m Run

20 Ankle Pumps

20 Air Squats > PVC OHS > Empty Bar OHS

:30 Dead Hang*

2 Inch Worms

*Across the rounds athletes may switch up their style of grip for the hang. (Chin-Up Grip, Mixed Grip, etc.)

Strength/Skill

Overhead Squat

Every 3 Minutes for 15 Minutes (5 sets)

3 Overhead Squats

Start around 70% of 1 RM OHS or 80% 1RM Squat Snatch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

50′ Shuttle Run (25′ out/back)

100′ Shuttle Run (25′ out/back)

150′ Shuttle Run (25′ out/back)

200′ Shuttle Run (25′ out/back)
Completing the 200′ shuttle constitutes 1 full round. Each length is 1 rep (8 reps per round)

This is a continuous shuttle run. Once you complete the 200′ shuttle, restart with the 50′ shuttle.