CrossFit Montgomery – CF
Warm-up
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
Fascia Conditioning – Anterior (No Measure)
Skill
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
Metcon
Rest three to five minutes between pieces.
A: Metcon (Time)
Five Rounds For Time
– 50m Sled Push (4×45#/2×45# + 2×10#)
– 400m Run
B: Metcon (Time)
Five Rounds For Time
– 5 Ring Dips
– 5 KB Snatch (each arm)
– 10 Box Jumps (24″/20″)
C: Tabata Weighted Planks (AMRAP – Rounds and Reps)
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds