CrossFit Montgomery – CF
Warm-up
1:00 Shoulder Swimmers
1:00 Box Step Ups
1:00 A-Frame Toe Touches
Then,
2 Rounds
4 Burpee Box Jump Overs
6 Alt. DB Snatch (lighter DB)
8 Hollow Rocks
Strength/Skill
Toes to Bar Skill/Warm-Up
12 Gymnastic Kips (Build to bigger, and bigger kips)
9 Kip w/ Knees Up
6 Knees Up with a Kick
Then,
EMOM 3 Minutes
3-8 Toes to Bar
Conditioning
Metcon (AMRAP – Reps)
Gymnastics Test
AMRAP 6 Minutes
40 DB Snatches (50/35lbs)
20 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 5 Minutes
30 DB Snatches (50/35lbs)
15 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
REST 3:00 MINUTES
AMRAP 4 Minutes
20 DB Snatches (50/35lbs)
10 Burpee Box Jump Overs (24/20″)
Max Rep T2B in remaining time
SCORE is total Toes to Bar.