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Workouts

WEEK 1, DAY 3

CrossFit Montgomery – CF

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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)

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