CrossFit Montgomery – CF
Warm-up
12-10-8
Lunge Steps>Goblet Lunges>DB Front Rack Lunges
Light DB Strict Press>DB Push Press>DB Push Jerks
Lateral Burpees over DB (every round)
{Round 1 > Round 2 > Round 3}
Strength/Skill
Every 2 Minutes for 8 Minutes
1-4 Seated Strict Muscle Ups (Low rings)
Use a band as a modification to allow every athlete the ability to practice this drill.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes x 2
12 DB Push Jerks (50/35lbs)
25′ DB Ront Rack Lunge (50/35)
2 Burpee Muscle Ups
25′ DB Front Rack Lunge (50/35)
Rest 3:00 minutes between AMRAP’s. then pick up where you left off.
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Minutes x 2
12 DB Push Jerks (50/35lbs)
25′ DB Ront Rack Lunge (50/35)
2 Burpee Muscle Ups
25′ DB Front Rack Lunge (50/35)
Rest 3:00 minutes between AMRAP’s. then pick up where you left off.