CrossFit Montgomery – CF
Warm-up
every 2:00 for 3 rounds
:20 bike @ aggressive pace
16 step ups
12 jump squats
Squat hold with remaining time
Then,
Pigeon pose 1-2 mins each side
Strength/Skill
A: Back Squat (5/5/5/5/5)
B: Metcon (AMRAP – Reps)
immediately after each set complete :10 second rolling sprint for calories
rolling sprint means bike 2-5 seconds gradually ramping up to sprint speed, the sprinting for :10
score is total cals
Extra
5 rounds
10 burpee box jump over 24/20
20 wall balls
rest 2:00