CrossFit Montgomery – CF
Warm-up
Coach will lead the warmup.
– 10 Inch Worms w/ Pushup
EMOM Ladder:
1. 1 Burpee
2. 2 Heavy Russian Swings
3. 3 Ball Slams
4. 4 Squat Thrusts
5. 5 Pushups
6. 6 Situps
7. 7 Air Squats
8. 8 Mountain Climbers
Note:
– 1st minute: 1 burpee
– 2nd minute: 1 burpee, 2 kb swings
– 3rd minute: 1 burpee, 2 kb swings, 3 ball slams
– etc.
Test
A: Deadlift (1RM – 15:00)
B: Weighted Ring Dip (3RM – 12:00)
Finisher
Calorie Test #1 (Calories)
For Calories:
– 1:00 Rower
– 3:00 Rest
– 1:00 Rower