CrossFit Montgomery – CF
Warm-up
1:00 Squat Hold
Then.
200m Run
10 Spiderman Lunges
20 Gymnastic Kips
10 Spiderman Lunges
200m Run
Then,
:10 Bike Sprint
Strength/Skill
Front Squat (3×3)
AHAP with 3 Second Pause at bottom
Conditioning
Metcon (AMRAP – Rounds)
Every 4 Minutes for 16 Minutes
18/10 Calorie AAB