CrossFit Montgomery – CF
Warm-up
1:00 Shoulder Swimmers
1:00 Banded Pull Aparts
1:00 Ankle Pumps
-Then-
6 Rounds Alternating Tabata (:20 work / :10 rest)
Burpee Box Jump Overs
Light DB Push Press
Strength/Skill
Shoulder Press (3-3-3-3 AHAP)
Conditioning
Metcon (Time)
AMRAP 15 Minutes
10 Burpee Box Jump Overs (24/20″)
Rest :30s
Score is your slowest single round
Pacing should be sustainable, but not slow.
Target is sub :60s per round