2019-05-02

CrossFit Montgomery – CF

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Warm-up

Weightlifting

not necessarily a 2 rep PR day. take about 60 to 120 seconds between sets.

just trying to move some heavy weight around.

Deadlift (2/2/2/2/2)

Underground Strength

1:00 between parts A, B, and C

A: Metcon (AMRAP – Reps)

4 Rounds: Super Set Ring Rows/Ring Dips
Max Unbroken Ring Rows

Max Unbroken Ring Dips

1:00 between rounds

B: Metcon (Weight)

3 Rounds: Super Set Rear Leg Elevated Split Squat/Single Leg Deadlift
5 RLESS each leg

5 SLDL each leg

Can use Barbells or KBs

Score is technically weight, but focus on form first. Combine weight of heaviest round.

1:00 rest between rounds

C: Metcon (Weight)

3 Rounds: Super Set: Weighted Cossack Squat/KB Row
5 Cossack Squats Each Leg

10 KB Rows each arm

combine weight of heaviest round, but only count the KB row weight once example: if you use a 20kg on the cossack sq, and 20kg on the kb row, your score is 40kg (or the equivalent in pounds).

1:00 between rounds

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