CrossFit Montgomery – CF
Warm-up
2:00 Machine, going faster every 30 seconds, ending at a very aggressive pace
Then-
3 Rounds:
:30 Single/Double Unders
10 Light DB Thrusters
8 Gymnastics kips (add TTB in last round)
Conditioning
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Extra
Alternating Every :90 for 22:30 (5
Sets)
1: 10-15 GHD Sit Ups
2: 1:00 Wallsit
3: 15 daVinci Raises