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Workouts

week 4 day 4

CrossFit Montgomery – CF

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Warm-up

15 Burpees

Run 400m

then-

2 rounds:

5 ring rows

5 scap pulls

5 hollow rock

5 supermans (supermen?)

Then, Muscle Up Skill

Strength/Skill

Metcon (No Measure)

3 Rounds

:30 False Grip Hold from Pull Up Bar

Rest as needed

then,

2 Rounds

5-10 False Grip Ring Rows/Ring Pull Ups

Rest as needed

then,

4 sets of 1-2 Strict Muscle Ups

Conditioning

Metcon (Time)

Team of 3; 15 Rounds, alternating full rounds

(5 each)

1 Set of Muscle Ups*

200m Run

1 Set of Muscle Ups

P1: muscle ups/run/muscle ups; P2: muscle

ups/run/muscle ups; P3 muscle ups/run/

muscle ups

*If the athlete is able to consistently hit strict

muscle ups, have them perform the first set

strict

Extra

A Slow AMRAP for 20 Minutes

3 Inchworms

10 Calorie Ski

6 Lunges with a reach

10 Calorie Row

9 Side to Side Deadhangs

10 Calorie C2 Bike

12 Perfect Pistols