Announcements
Originally we were supposed to have L1 Certification this weekend it has been postponed until June.
That means we’ll be having our regular class tomorrow at 9:00am.
CrossFit Montgomery – CF
Warm-up
floss shoulders
then-
10 banded pull aparts palm down
10 ” palm up
then-
12-9-6
push ups
row cals
wall balls
then-
2 rounds
5 kip swings
5 scap pull-ups
5 hollow rocks
Strength/Skill
Metcon (AMRAP – Reps)
Every 2:00 x 4
3 Kip Swings
1-3 muscle ups
Rx is ring muscle ups
score is total muscle ups
Conditioning
Metcon (Time)
For time:
With a partner, split as needed-
20 muscle ups
30 burpees to 6″ target
40 wallballs (20/14) (10’/9′)
16 muscle ups
30 burpees to 6″ target
50 wallballs (20/14) (10’/9′)
12 muscle ups
30 burpees to 6″ target
60 wallballs (20/14) (10’/9′)
Rx – ring muscle ups