CrossFit Montgomery – CrossFit Group
Warm-up
Three Rounds
– 60 Seconds Row
– 6 Pushups
– 6 Lunges (each)
– 6 Situps
– 6 Air Squats
– 6 Ring Rows
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
A: Zombie Squat (12-12-12-12 w/ 1:30 Rest)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 6:00
– 6 Ring Dips
– 6 Strict Ring Rows
AMRAP – 6:00
– Max Muscle Ups
Weightlifting
C: Metcon (Weight)
EMOM – 6:00
– 3 TnG Deadlifts