CrossFit Montgomery – CF
Warm-up
3 Rounds
– 1:00 Machine
– 15 Air Squats > 10 Single Dumbbell Goblet Squats > 5 Dumbbell Front Squats
– :30 HS Hold > 5 HS Negatives > 1 Set of HSPU (strict or kipping)
(R1>R2>R3)
Strength/Skill
4 Rounds
:45 Max Rep GHD Sit Ups
Rest 2-3 Minutes between sets*
*Enough to stagger athletes logistically
Conditioning
Metcon (Time)
20 Rounds
6 Dumbbell Front Squats (50/35s)
3 Strict HSPU