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Workouts

WEEK 3, DAY 5

CrossFit Montgomery – CF

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Warm-up

2:00 of Banded Glute Activation

-Then-

20 Banded Good Mornings

20 Jumping Squats

20 A-Frame Toe Touches

20 Calorie Row

Strength/Skill

3×4 Gymnastics Kips on High Rings

3×3 High Ring Turnovers

Then,

Every :90 for 6 Minutes

1-3 Perfect Muscle Ups

Conditioning

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

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