CrossFit Montgomery – CF
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