CrossFit Montgomery – CF
Warm-up
1:00 Banded Pull Apart (Palms up and down)
1:00 Calf Mash/leg
-Then-
Every Minute for 9 Minutes (3 sets)
1: Max Double Unders/Practice
2: Handstand/Handstand Walk Practice
3: 10 Air Squats + Squat Hold
Strength/Skill
Power Clean (3 Reps Every Minute for 8 Minutes)
Start at 60% of 1RM and build.
Athletes may go touch and go or singles, work on weaknesses.
Conditioning
Metcon (Time)
3 Rounds
100 Double Unders
25′ Handstand Walk
5 Power Cleans (225/155lbs)
25′ Handstand Walk
Scale:
DU’s should not exceed :90; 1-1 singles
HS Walk = 2 Wall Walks
Power Cleans: should not exceed 80% of 1 RM