CrossFit Montgomery – CF
Warm-up
2:00 Minutes of Glute Activation Steps
(Every :30 perform 4 Air Squats)
-Then-
EMOM 6:00 (:30 of work)
Row Calories
Inchworms + Push Ups
Strength/Skill
Deadlift (1 RM)
This is your High CNS test for the upcoming phase. The goal with the upcoming deadlift phase will be to pull today’s 1RM for a new 3RM in 6 weeks.
Conditioning
Metcon (AMRAP – Rounds)
Teams of 3
Every 4 Minutes for 12 Minutes
60 Calorie AAB
Athletes rotate every 10 calories, with each athlete going twice per interval.
Team of 3 (smaller athletes): 48 Calorie AAB (rotate every 8 cals)