CrossFit Montgomery – CF
Warm-up
2:00 / side mash pecs
then –
3 rounds
.5/ .4k aab (faster each round), finishing with an aggressive pace
10 push ups with a twist
10 jumping lunges (total)
Strength/Skill
Bench Press (1rm )
Conditioning
Guys: 100 Cal Bike (Time)
For time
10:00 Cap
Gals: 70 Cal Bike (Time)
For time
10:00 Cap
Extra
30 ring muscle ups for time
10 minute cap