CrossFit Montgomery – CF
Warm-up
2:00 Dragon Pose per side
-Then-
2 Rounds
10 Russian KB Swings
12/10 Calorie Row
14 Wallballs
Strength/Skill
Front Squat (10-8-6-4-2)
10 and 8 should be warm up sets that are challenging but not a slow grind. 6-4-2 should be AHAP,
Conditioning
Metcon (Time)
6 Rounds
8 KB Swings (32/24kg)
8 Goblet Lunges (32/24kg)
8 Calorie Row
You may hold the KB however you want (may not rest it on your thigh as you lunge).