CrossFit Montgomery – CF
Warm-up
3 Rounds
1:00 Row or Bike
5 Kip Swings
10 Push-ups
15 Air Squats
Mobility
Calves
Couch Stretch
Aerobic Conditioner
Weighted Sprints
8x 100m
(weighted vest, wallball or slam ball)
Sets 1-4 weighted
Sets 5-8 unweighted
Rest 1:00 between efforts
Skill
Pistols