Categories
Workouts

WEEK 2, DAY 3

Announcements

*******************************************************
There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
******************************************************

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Prayer Stretch 2:00 per side

-Then-

3 Rounds

10 Box Step Ups with Light DB

10 Alternating DB Hang DB Snatch

10 PVC OH Squats

Strength/Skill

4 Sets:

3 Shallow Kips (tight and fast)

3 Big Kips (Elevation is the goal)

1-3 Bar Muscle Ups

Rest as needed between

Conditioning

Metcon (AMRAP – Rounds and Reps)

On a 9 Minute Clock:

60 Single DB Box Step Ups (50/35lbs) (24/20″)

Then,

AMRAP in remaining time:

6 Overhead Squats (115/75lbs)

3 Bar Muscle Ups