CrossFit Montgomery – CF
Warm-up
10:00 – Rower @ 60%
Three Rounds
– 3 Plank Lunges
– 3 Plank Samsons
– 3 Plank Squats
Weightlifting
A: Back Squat (3 x E3MOM 1.1.1.1.1 Reps @ 85-90% of 1RM)
Metcon
B: Metcon (Time)
For Time
– 30 Double Unders
– 30 Wall Ball (20#/14# @ 10’/9′)
– 30 Double Unders
– 30 Wall Ball (20#/14# @ 10’/9′)
– 30 Double Unders
Anabolic Add-On
c: Anabolic Add-on – Cycle 2 Tuesday (Weight)
Four Rounds
– 10 See Saw Press (each)
– 10 Four Second Pullup Negatives