CrossFit Montgomery – CF
Warm-up
2:00 Machine of Choice
-Then-
10 KB Sumo Deadlifts
20 Lunges
10 KB Sumo Deadlifts
10 Burpee Broad Jumps
10 KB Sumo Deadlifts
200m Burden Run (lighter than workout weight)
Strength/Skill
For 18 Minutes
Sets of 5 Sumo Deadlifts*
*Experienced Athletes may build to a heavy set of 5 for the day and should not exceed 5 working sets.
*Newer Athletes may perform 5 reps every 2-3 minutes (6-9 sets)
Sumo Deadlift
Conditioning
Metcon (Time)
300m Burden Run
60 Lunges with Implement
300m Burden Run
Implement Options:
53/35lbs KB
50/35lbs DB
50/35lbs Sandbag/Wallball/D-Ball
45/35lbs Plate