CrossFit Montgomery – CF
Warm-up
2 Rounds
3 Inchworms + Pushup
10 Kip Swings
:30s HS Hold
-Then-
AMRAP 6 Minutes
10 Burpees
20 Russian Kettlebell Swings
30 Double Unders/:30 Practice
Strength/Skill
Teams of 3, rotating rounds:
AMRAP 12 Minutes
1 HS Walk Attempt
Choose a distance between 5 and 50′ that can be repeated multiple times.
Athletes should team up by proficiency so that everyone is getting similar wark:rest.
Teams of athletes still learning to HS Walk should practice for :30 at a time.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP
10 Chest to Bar Pull Ups
20 KB Swings (24/16kg)
60 Double Unders