CrossFit Montgomery – CF
Warm-up
20 A-Fram Toe Touches
-Then-
Alt. EMOM 6:00, each movement twice:
1 – 10/8 Calorie Row
2 – 10 Pause Ring Rows (pause at top of the row)
3 – 15 Russian KB Swings
Strength/Skill
Rope Climb Skill
– 1×3 Seated Foot Locks
– 1×3 Seated Foot Lock + Stand
– 1 “as many pulls as possible” Rope Climb
– 1 Rope Climb
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Minutes alternating movements with a partner:
2 Rope Climbs
10/7 Calorie AAB
10 KB Swings (32kg/24kg)