CrossFit Montgomery – CF
Warm-up
2 Rounds
– 200m Run
– 20 Lunge Steps
:30 Wallsit
Then,
– 2:00 of Glute Activation w/ 5 Air Squats every :30 including to start and end
– 20 Band Pull Aparts
Strength/Skill
AMRAP 12 Minutes, in teams of 3
10 KB Front Rack Squats (32/24kg)
Alternate every 10 squats
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes
– 300m Run
– 12 Push Presses (135/95lbs)