CrossFit Montgomery – CF
Warm-up
Every 2 Minutes for 10 Minutes:
10 Scap Push Ups
10 Push Ups with a Twist
Row the remaining time
Strength/Skill
Bench Press (3/3/3/3/3/3/3)
Start around 70% and build;
Athletes should use their normal overhead pressing grip, and not use the elasticity of their ribcage to bounce the bar off their chest.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
12/10 Calorie Row
12 Unbroken Wallballs (20/14)
Substitution for Row: 9/7 AAB or 150m Shuttle Run (75m out and back)