2017-08-03

CrossFit Montgomery – CF

Warm-up

10:00 – AirDyne @ 60%

1 to 5 Reps

– KB Deadlift

– KB Russian KB Swing

– Skin the cat

Weightlifting

A: Deadlift (3 x E3MOM 1.1.1.1.1 @ 85-90%)

Metcon

B: Metcon (AMRAP – Reps)

Tabata

– Hollow Rocks (8 x :20/:10)

– Ring Dips (8 x :20/:10)

– Handstand Holds (8 x :20/:10)
Score: Add lowest round hollow rocks and ring dips to rounds of handstand holds completed.

Rest: 30 seconds between stations.

Anabolic Add-On

C: Anabolic Add-on – Cycle 2 Thursday (Weight)

Four Rounds

– 10 Heavy Russian KB Swings

– 10 Stationary Reverse Lunge (total)

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