CrossFit Montgomery – CF
Warm-up
2:00 AAB
20 Body Weight Lunge Steps
20 Air Squats
20 Kettlebell Swings
2:00 AAB
10 Goblet Lunge Steps
10 Goblet Squats
10 Kettlebell Swings
5 Wall Walks w/ :05 Hold at the Top
Strength/Skill
Push Jerk (1-1-1-1-1-1)
First set is around 90% of your 1RM and build each set. End with a heavy single or new 1RM.
Rest 1-3 minutes between sets.
Conditioning
Metcon (Time)
100′ HS Walk
24 DB Farmer’s Lunges (50/35s)
100′ HS Walk
24 DB Farmer’s Lunges (50/35s)
100′ HS Wak