CrossFit Montgomery – CF
Warm-up
Straight Through
Run 400m
10 Inch Worms
20 Plank Transitions
10 S-Arm Devil’s Press
Run 400m
Strength/Skill
Gymnastics Test #1 (Time)
Rx: 300′ HS Walk
Intermediate: 150′ HS Walk
Beginner-Intermediate: 50′ HS Walk
Beginner: 300′ Bear Crawl
All levels are performed in 25′ sections.
For Rx and intermediate level, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.
6 minute cap
Conditioning
Metcon (Time)
7 Rounds
50 Double Unders
5 Devil’s Press (50/35lbs)
8 Toes to Bar