CrossFit Montgomery – CF
Warm-up
400m row or 800m bike
2:00 pigeon per side
2:00 dragon per side
400m run
10 inchworms
Mobility
before and after conditioning piece
Conditioning
Metcon (AMRAP – Reps)
EMOM for 28:00
one person on each statio
1:00 Max Calorie Row
1:00 Max Calorie C2 or AAB
1:00 Max Calorie Ski
Walk for 1:00 as rest
score is total cals
we dont have a ski erg, so listen to your coach for alternative machines
Extra
Every 2 Minutes for 18 Minutes
Rounds 1-3: 3 Power Position Power
Cleans
Rounds 4-6: 2 Hang Power Cleans
Rounds 7-9: 1 Power Clean
Start around 50% and add weight each
set.