CrossFit Montgomery – CF
Warm-up
2:00 of Puppy dog stretch
Then
3 Rounds
:30 of Jump Rope (hopping on one
foot vs. two)
10 PVC Pass Throughs
8 Lateral Burpees over PVC Pipe
Strength/Skill
Metcon (Distance)
EMOM 9 Minutes
Min 1-3: :20 HS Hold + Shoulder Taps
Min 4-6: 3 Walks into Wall
Min 7-9: HS Walk 5-25′
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
25′ HS Walk
10 Push Press 95/65lbs
15 Hang Power Cleans 95/65lbs
Extra
6 Rounds
50′ S-arm DB Walking Lunge 70/50lbs
10 Alternating DB Snatch 70/50lbs
Rest 1:00