week 1 day 4

CrossFit Montgomery – CF

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Warm-up

Alternating EMOM for 9 Minutes

1 – :45 Double Unders/Double Under

Practice

2 – 5 Scap Push Ups, 5 Scap Pull Ups, 5

Kips

3 – :30 Pause OHS*

*Start with the empty bar and add a small

amount of weight each round

Conditioning

Metcon (AMRAP – Rounds and Reps)

Interval Test

AMRAP 25 Minutes

3 Wall Walks

5 Overhead Squats 155/105lbs

15 Toes to Bar

5 Overhead Squats 155/105lbs

3 Wall Walks

Rest 2:00

Extra

Steady 30 Minute AMRAP

800m Run

1 Fast Set of Perfect Strict Ring DIps*

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