CrossFit Montgomery – CF
Warm-up
1:00 Band Pull Aparts
20 Scap Pull-ups
15 Gymnastic Kip Swings
-Then-
3 Rounds
100m Row
5 Burpees over Rower
7 Wall Balls
Conditioning
Metcon (Calories)
On a continuous 24 minute clock:
Every 3 Minutes for 12 Minutes
12 Chest to Bar Pull Ups
15 Heavy Wallballs (10’/9′)
Row for Calories in remaining time
Right into:
Every 3 Minutes for 12 Minutes
15 Heavy Wallballs (10’/9′)
12 Chest to Bar Pull Ups
Row for Calories in remaining time
There is no rest at any point during this piece – a new round starts every 3 minutes.
Score is total calories rowed.
Strength/Skill
3-5 sets of 20 Weighted Ab-mat sit ups
Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees. Use a light DB (35/25lbs or less) or no weight.