CrossFit Montgomery – CF
Warm-up
20 Band Pull Aparts 200m Run
20 Jump Squats (for height!) 200m Run
:30 Deadhang from Pull Up Bar
Strength/Skill
Metcon (No Measure)
3 Rounds
:20 Hollow Body Hold
:20 Superman Hold
Rest :20 then,
3 Rounds
10 DB Hollow Lift (start light and work heavy w/o loss of midline)
then,
3 Rounds
2 “Superman” into reps (jumping into the bar)
ยท Big Kip then,
1-2 small sets of BMUs or Kips
Conditioning
Metcon (AMRAP – Rounds and Reps)
18:00 AMRAP
With a Partner, split anyway
8 Hang Squat Cleans 185/125lbs
9 Bar Muscle Ups
Extra
Every 3 Minutes for 15 Minutes 15/12 Calorie Ski