CrossFit Montgomery – CF
Warm-up
Floss Hamstrings
Then
4 Rounds (Form Focus)
:30 Arms Only Rowing
:30 Arms and Hops Only Rowing (Arms and
Hip Hinge Only)
:30 Row
:30 Rest
Conditioning
Metcon (Distance)
With a Partner:
P1: AMRAP 2 Minutes
Row for Distance
Rest 1:00/transition
P2: AMRAP 2 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 4 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 4 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 3 Minutes
Row for Distance
Rest 1:00
P1: AMRAP 2 Minutes
Row for Distance
Rest 1:00
P2: AMRAP 2 Minutes
Row for Distance
Extra
Rest-Pause DB Strict Press
3 Max Sets of DB Strict Press
Rest is 15 deep breaths between sets
DB Weight is 25% of 1RM Strict Press in each
hand
Then
2 Max Sets of Push Ups
Rest 3:00