CrossFit Montgomery – CF
Warm-up
3 Rounds
200m Run
5 Kip Swings
10 Push-ups
15 Sit-ups
Gymnastics
Minutes 0-4
Handstand Floater Practice
Minutes 4-8
5 Ring Rows
5 Strict Ring Dips
Minutes 8-12
5 Deficit Push-ups
10 Banded Good Morning
A: Metcon (3 Rounds for reps)
AMRAP 4 x 3
AMRAP 4
Run 400m
27 Burpees
27 Chest-to Bar Pull-ups
Rest 4:00
AMRAP 4
Run 200m
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4
Run 100m
15 Burpees
15 Pull-ups