CrossFit Montgomery – CF
Warm-up
AMRAP 8 Minutes
8 Band Pull Aparts
8 Scap Push Ups
8 Scap Pull Ups
8 Box Jmps
8 Wallballs
Strength/Skill
Metcon (Distance)
2 Rounds
:30 Handstand Hold
Rest :30
2 Rounds
:30 Shoulder Taps
Rest :30
2 Rounds
2-5′ HS Walk to Wall
Rest :30
2 Rounds
1 Moderate distance HS Walk
Rest as needed
total distance from the final 2 rounds
Conditioning
Metcon (Time)
For Time with a partner
P1:
25′ HS Walk
20 Push Jerks 115/75lbs
25′ HS Walk
P2:
25′ HS Walk
20 Push Jerks 115/75lbs
25′ HS Walk
P1:
25′ HS Walk
15 Push Jerks 115/75lbs
25′ HS Walk
P2:
25′ HS Walk
15 Push Jerks 115/75lbs
25′ HS Walk
P1:
25′ HS Walk
10 Push Jerks 115/75lbs
25′ HS Walk
P2:
25′ HS Walk
10 Push Jerks 115/75lbs
25′ HS Walk