Partner Week, Week 6, Day 3

CrossFit Montgomery – CF

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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

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