2108-08-02


CrossFit Montgomery – CF

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Warm-up

5-7 minutes combination of bike, row, run (athletes choice)

25m:

-high kicks, side to side lunge, high knees, butt kicks

-w/ bar:

–5 straight leg deadlifts, 5 floor sweeps, 5 strict press, 5 elbow rotations, 5 behind the neck strict press, 5 front squats, 5 back squats

Underground Strength

4 Rounds:

-2 bear complex (power clean, front squat, push press, back squat, behind the neck push press)

-5 single leg deadlift each leg

-10 bent over rows (double kb or barbell)

-30 second plank for each: right, front, left

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