CrossFit Montgomery – CrossFit Group
Warm-up
Coach led warm-up.
Six Rounds:
– Tabata Jump Rope (:20 work/:10 Rest)
1:00 Inch Worms
Four Rounds:
– Tabata Lunges
1:00 Plank Lunges
Two Rounds:
– Tabata Burpees
1:00 Squat Hold
Test
If you missed any of these tests complete them instead of the metcon.
– 5k Row
– Plank Hold
– 1RM Back Squat
– 3RM Pullup @ 3010
– 8RM Split Squat
– 1RM Deadlift
– 3RM Ring Dip @ 3010
Metcon
A: Metcon (Time)
For Time:
– 100 Burpees
RxPlus:
– 100 Burpee Pullups