CrossFit Montgomery – CF
Warm-up
20 Banded Pull Aparts (20 palms up + palms down)
-Then-
5 Rounds
30 Single Unders (Rounds 3-5 Double Unders)
10 Heavy Russian KB Swing
Strength/Skill
4×20 Banded Strict Pull Ups
Use a band that allows for 20 consistent-speed reps.
Conditioning
Metcon (Time)
Every 3 Minutes for 21 Minutes*
20/16 Calorie Row
50 Double Unders
2 Sandbag Cleans (150/100lbs)
*The first 4 rounds are performed as written. The last 3 rounds are performed in reverse order.
Score is the slowest interval.