CrossFit Montgomery – CF
Warm-up
30 Banded Good Mornings
12 Plank Transitions
-Then-
AMRAP 5:00
5 Push Ups w/Twist (both directions each rep)
10 Swings
50′ Empty Sled Push
Strength/Skill
High CNS Day: Lifting Test 1
Every 4:00 for 24:00 (6 rounds)
Deadlift*
25′ Sled Push, Heavy
Bench Press*
3 Medball Chest Passes
*Deadlift/Bench Press Reps
R1: 5 reps @ 75%
R2: 3 reps @ 80%
R3-6: 1 rep @ 90-100%
Goal is to find a 1RM Deadlift and Bench Press by the end of this session.