CrossFit Montgomery – CF
Warm-up
3:00 Light Row
2 Rounds:
5 Scap Retractions
6 Plank Lunges
7 Walk Outs
2:00 Moderate Row
2 Rounds:
5 Strict Pull-Ups
6 Pushups
7 Slow Air Squats
1:00 Moderate/Fast Row
2 Rounds:
5 Kipping Pull-Ups
6 Slow Burpees
7 Cal Row
A: Metcon (Time)
3 Rounds
3 Rounds
14/10 Cal Row
15 Pull-ups
9 Burpees
Rx+ Chest-to-Bar