CrossFit Montgomery – CF
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 (AMRAP – Rounds and Reps)
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