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Workouts

WEEK 5, DAY 2

CrossFit Montgomery – CF

Warm-up

4 Rounds

10 Lunges (Light Goblet Lunge in R3; Light Single DB OH in R4)

10 Ring Rows

5 Burpees

100m

Conditioning

Metcon (3 Rounds for time)

In Teams of 3:

Every 3 Minutes for 27 Minutes (9 rounds, 3 each):

18/14 Calorie Row, Damper 5+

16 Regional DB OHWL Steps (50s/35s)

14 Chest to Bar Pull Ups

Regional Lunge: 1 DB in front rack, 1 DB locked out overhead. Switch overhead arm after 8 reps.

Score = time to complete each round (3 separate scores)