CrossFit Montgomery – CF
Warm-up
Weakness Warm Up: Pick one of the following: 100/70 Calorie AAB
2K Row/Ski 1 Mile Run
10 Minute Cap
With the weakness warm up the goal isn’t to try and necessarily PR but get more comfortable on “longer” monostructural tests. Instruct athletes to be steady for the first 3/4th and then if they’re feeling good, to end strong, or merely finish if they are not.
Strength/Skill
Metcon (No Measure)
Every :90 for 4:30
6 Scap Pull Ups into 2-6 Strict Pull Ups
then,
Every Minute for 3 Minutes 7 Gymnastic Kips
then,
Every :30 for 1:30
3-5 Traditonal Kipping Pull Ups
Conditioning
Metcon (Time)
For Time
21 Chest to Bar Pull Ups
35 Wallballs 20/14lbs
18 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
15 Chest to Bar Pull Ups
25 Wallballs 20/14lbs
12 Chest to Bar Pull Ups
20 Wallballs 20/14lbs
9 Chest to Bar Pull Ups
15 Wallballs 20/14lbs
Extra
Every 6 Minutes for 24 Minutes 1000m C2 Bike
15 Scap Push Ups 30′ Duck Walk
15 Scap Pull Ups 30′ Duck Walk
In the remaining time perform slow inchworms