Day: November 4, 2021

CrossFit Montgomery – CF

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Warm-up

2:00 Couch Stretch (1:00 per leg)

15-12-9

UB Wallballs (any weight, but must be UB)

:30 HS Hold between sets

Strength/Skill

Every 3 Minutes for 9 Minutes*

5 Scap Pull Ups

4 Gymnastic Kips

3 Chin Over Bar Pull Ups

2 Chest to Bar Pull Ups

*Goal is to do this as a complex for the fittest athletes.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Chest to Bar Pull Ups

10 HSPU

15 Walking Lunge Steps