CrossFit Montgomery – CF
Warm-up
20 Band Pull Aparts (10 palms down, 10 palms up)
-Then-
Alt. EMOM 9 Minutes
A. 6 Tempo Push Ups*
B. 8 Seated Box Jumps for explosiveness
C. 10 Calorie Air Bike
*Tempo to the ground, fast on the way up
Strength/Skill
Shoulder Press (Every 4 Minutes for 12 Minutes)
1 Max Set @ 45% of 1RM
Metcon (AMRAP – Reps)
3 rounds max reps strict press
enter low round
Conditioning
Metcon (Time)
80 Unweighted Box Step Overs (24/20″)
400m Run
20 Hang Squat Cleans (135/95lbs)