CrossFit Montgomery – CF
Warm-up
Row 500 Meters
3 Rounds
3 Plank Lunge w/Reach
3 Inch Worms
:30 sec Squat Hold w/Plate
A: Metcon (Weight)
Squat Stamina
Alternating EMOM x12 @65% of 1RM Front Squat
Odd: 3 Front Squats
Even: 6 Back Squats
B: Metcon (3 Rounds for reps)
3 Rounds (Rotating Stations)
Minutes 0-2: 21 Box Jump Overs (24/20)
Minutes 2-4: 18 Weighted Sit-ups (25/15)
Minutes 4-6: 15 Thrusters (115/80)
Rx+ – GHDs
Finisher
10 Min Bike or Row cool down
*Conversational pace