CrossFit Montgomery – CF
Warm-up
2:00 Band Pull Aparts
Then
Straight Through
15/10 Calorie AAB
15 Burpees
20 Goblet GFYs
15 Burpees
15/10 AAB
Then
Toes to Bar Warm up
Strength/Skill
Metcon (AMRAP – Rounds)
AMRAP 4 Minutes
Max Sets of 8 Toes to Bar
Rest 2:00
AMRAP 4 Minutes
Max Sets of 4 Toes to Bar
Conditioning
Metcon (Time)
2 ROUNDS
50′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
Rest 5:00 after 2 rounds, then, 1 round of:
100′ Goblet Lunge (70/50lbs)
25 Burpees to 6″ Target
25/20 Calorie Row/AAB
18 Minute Cap