Categories
Workouts

WEEK 3, DAY 2

CrossFit Montgomery – CF

View Public Whiteboard

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.

Leave a Reply

Your email address will not be published.