WEEK 1, DAY 2

CrossFit Montgomery – CF

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Warm-up

2 ROUNDS:

300m Run

8 Light DB Manmakers

Skill

Ring Dip Skill

3 sets: :02-:05 Ring Support Hold

2 sets: 2-3 Support Holds + Negatives

2 sets: 2-4 Ring Dips

HSPU Skill

3-5 Negatives w/Tripod Focus

3 reps of Head, Butt, Knees

1 Set of 3-6 Kipping HSPU

Conditioning

The Grind Slide (AMRAP – Reps)

16 MINUTE AMRAP – CLIMBING LADDER

2 HSPU

8 BOX JUMP OVERS (24/20″)

2 RING DIPS

8 BOX JUMP OVERS (24/20″)

4 HSPU

8 BOX JUMP OVERS

4 RING DIPS

8 BOX JUMP OVERS

……….

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