CrossFit Montgomery – CF
Warm-up
12 Cal Bike/Row
12 Banded Good Mornings
12 Ab Mat Sit-ups
9 Cal Bike/Row
9 KB Swings
9 Kip Swings
6 Cal Bike/Row
6 Plank Lunges
6 Inch Worms
Burgener’s Warm-up
A: CF Open 18.1 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
Rx
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12-cal. row
Scaled
8 hanging knee-raises
10 dumbbell hang clean and jerks (35/20)
14/12-cal. row