Baseline Training Phase 1, Week 1, Day 1

CrossFit Montgomery – CF

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Warm-up

Every 3 Minutes for 9 minutes

:20 empty bar push press

:30 gymnastic kips

:20 Box Jump (Step Down)

10/7 Bike Sprint

Rest remainder of the interval in a wrist

stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar

Rest 3:00

AMRAP 6:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar

Rest 3:00

AMRAP 4:00

8 Push Press (135/95)

9 Burpee Box Jump Overs (24/20)

10 Toes 2 Bar
pick up where you left off at the beginning of each AMRAP.

Extra

Squat Snatch (3-3-3-2-2-2-1-1-1-1)