CrossFit Montgomery – CF
Warm-up
1:00 Shoulder Swimmers
1:00 A-frame Toe Touches
-Then-
20 Box Step Overs (24/20″)
10 DB Push Press
12 Box Jumps (24/20″)
10 DB Push Press
8 Tall Box Jump Overs (30/24″)
10 DB Push Press
Strength/Skill
Every 4 Minutes for 16 Minutes
1 Set of HSPU
Immediately into Max duration HS Hold (:60 cap)
HSPU set should be between 8-20 reps.
Choose a number you believe you an repeat for all 4 rounds.
Stop your HSPU set before failure to allow yourself time in a HS hold.
Conditioning
Metcon (Time)
2 Rounds
30 Box Jump Overs (30/24″)
100m Farmers Carry (30s-100s)
Carry DBs,KBs, Farmers Handles, or any heavy implement.