CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 5 Band Pulls (front)
– 5 BandOverhead Lunges (each)
– 5 Band Pulls (overhead)
– 5 Band Sotts Press
– 5 Band Pulls (behind)
Weightlifting
A: Shoulder Press (4 x 10 Reps @ 65% of 1RM every 3:00)
Metcon
B: Metcon (Time)
Four Rounds For Time
– 200m Run
– 6 Ground to Overhead (135#/85#)
RxPlus
– 6 Ground to Overhead (155#/105#)
Anabolic Add-On
C: Anabolic Add-on – Cycle 1 Friday (Weight)
Four Rounds
– 10 Double KB Front Squat
– 10 Double KB Row
Score: Total weight used in both movements.