CrossFit Montgomery – CF
Warm-up
2:00 Banded Front Rack Stretch, per side
20 Air Qquats
200m run
20 Cossack Squats
200m Run
20 Wallballs (thrown to 10′ target or higher)
20 PVC Pass Throughs
15 Ring Rows
Strength/Skill
5 x 3 Low Ring Transitions
4 x 2 High Ring Transitions
3 Small Sets of Muscle Ups
Conditioning
Metcon (Time)
4 Rounds:
5 Front Squats (165/110)
4/3 Muscle Ups
5 Front Squats (165/110)
4/3 Muscle Ups
5 Front Squats (165/110)
Rest 2:00
Scale : Burpee Pull Ups