CrossFit Montgomery – CF
Warm-up
Couch Stretch 2:00/Side
Handstand Hold 1:00
-Then-
2 Rounds
20 Unbroken WallBalls with lighter than metcon weight medball
15 KB Swings
Strength/Skill
Deadlift (10×2 @ 50-60% for speed)
Rest 1:00
Conditioning
Metcon (Time)
5 Rounds
2 Wall Walks
6 Alternating Dumbbell Snatch (70/50lbs)
then,
50 Wallballs (20/14lbs)(10’9′)
then,
5 Rounds
6 Alternating Dumbbell Snatch (70/50lbs)