CrossFit Montgomery – CF
Warm-up
2:00 quad mash each side
then:
5 rounds –
12/8 cal machine
5 scap pull ups
4 gymnastic kips
3 strict pull ups
Strength/Skill
Metcon (No Measure)
BMU Skill work
9:00 EMOM
Minutes 1-3
3 BMU Kips, performed as singles
Minutes 4-6
2 BMU Kip+Knees to bar
Minutes 7-9
1-3 perfect BMU
Conditioning
A: Metcon (AMRAP – Reps)
10:00 Ladder
7/4 cal bike, 1 BMU
10/7 cal bike, 2 BMU
increasing cals by 3, and BMU by 1 for 10:00
rest 5:00
B: Metcon (AMRAP – Reps)
10:00 Ladder
7/4 cal bike, 1 BMU
10/7 cal bike, 2 BMU
increasing cals by 3, and BMU by 1 for 10:00