CrossFit Montgomery – CF
Warm-up
Calf Mash with Lax Ball 1 Minute per Leg
-Then-
AMRAP 5:00
15 Band Pull Aparts
AAB (.25/.20miles)
10 Ring Rows
6 Burpee Box Jump Overs
Strength/Skill
Every 2 Minutes for 8 Minutes
1 Smooth Set of Muscle Ups
This can be a big set, but stop before technique breaks down dramatically
If muscle ups are not consistent, perform:
EMOM 8 Minutes
1-3 Muscle Ups (or see your coach)
Conditioning
Metcon (Time)
5 Rounds:
10/7 Calorie AAB
10 Burpee Box Jump Overs (24/20″)
Rest 2:00