WEEK 1, DAY 3

CrossFit Montgomery – CF

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Warm-up

20 Band Pull Aparts

2:00 Banded Glute Activation

15 Scap Pull Ups

1:30 Squat HOld

10 Gymnastic Kips

1:00 Row for Calories

Conditioning

Field of Screams (AMRAP – Rounds and Reps)

AMRAP 19 Minutes

19/17 Calorie Row

17 Thrusters 100/70lbs

15 Toes to Bar

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