CrossFit Montgomery – CF
Warm-up
4 rounds:
5 PVC Pass Throughs
20 Lateral Hops over PVC
6 Push Ups
:10 Bike Sprint
Strength/Skill
Metcon (3 Rounds for reps)
In a Team of 3
3 Rounds
Climb the Ladder
Team Waterfall Push Ups
Rest 3:00 between rounds
All 3 athletes begin at the top of a push up. One
athlete at a time, athletes perform a push up while the other teammates
hold the top of a push up. Each time the team completes a round, add 1 rep
to the next round. E.g. all three athletes begin athlete top of a push up.
Athlete 1 performs a push up while athletes 2/3 are at the top of their push
up. Then athlete 2 does a push up while athletes 1/3 are at the top of theirs.
Finally, athlete 3 does a push up while athletes 1/2 are at the top of their
push up. On the next round, teams repeat this but perform 2 push ups each.
Teams rest when a teammate fails. Score is total push ups as a team.
Conditioning
Metcon (Time)
Teams of 3:
15 Rounds, alternating full rounds:
9/6 AAB Cals
7 Front Squats (155/115)
5/4 AAB
Extra
Flush Day – perform slow and methodically
Every 7 Minutes for 28 Minutes
40 Calorie Row
20 Step Through Lunges
10 Hip Extensions
In the remaining time Bike for Meters