baseline training week 3 day 3

CrossFit Montgomery – CF

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Warm-up

3 Rounds

:10 Bike Sprint 100m Jog

10 Scap Push Ups 10 Plank Twists

Strength/Skill

Metcon (AMRAP – Reps)

Every Minute for 3 Minutes

:20 HS Hold then,

Every Minute for 3 Minutes

1-3 HSPU Negative or Headstand (tripod focus)

then,

Every Minute for 3 Minutes 1 Small, Perfect set of HSPU
score is reps of perfect HSPU

Conditioning

Metcon (Time)

For Time. 25:00 Time Cap

10 Rounds

5 HSPU

10/7 Calorie AAB Bike 5 HSPU

30 Double Unders

Rest 1:00

Extra

Every :90 for 12 Minutes

3 Pause Power Position Snatches