Baseline Testing, Week 1 Day 3

CrossFit Montgomery – CF

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Warm-up

4×8 Band pull aparts, (2 rounds palm down, 2 palm up)

Then

3×3 HSPU or Push Up Negatives

Then

12-10-8

Russian KB Swings

Calorie Row

Conditioning

Baseline Week 1, Day 3 (AMRAP – Reps)

On a continuous 18 minute clock:

1:00 Max HSPU

1:00 Max KB Swings 70/53lbs

1:00 Max Calorie Row

2:00 Max HSPU

2:00 Max KB Swing 70/53lbs

2:00 Max Calorie Row

3:00 Max HSPU

3:00 Max KB Swing 70/53lbs

3:00 Max Calorie Row

Score is total reps added together.

Extra

On a 20 Minute Running Clock:

2:00 C2 Bike, Damper @2/1

1:00 Inchworm w/ Push Up and Squat*

*Slowly walk the hands out to the top of a

push up, perform a push up, walk the hands

back, stand and perform an air squat.

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