CrossFit Montgomery – CF
Warm-up
500m Row
2 Rounds
3 Push-ups
5 Kip Swings
7 Russian KB Swings
9 Banded Good Mornings
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 “The Seven”
7 Kipping Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull-ups
Rx+ = Toes-to-Bar
*Extended conditioning piece today. Scale the weight and movements to ensure you can move consistently.