CrossFit Montgomery – CF
Warm-up
20 Band Pull Aparts (10 palms up, 10 palms down)
-Then-
3 Rounds
4 Tempo Ring Rows
4 Squat Box Jumps* (24/20″)
*Perform an air squat, jump onto a box
6/4 Calorie AAB
Strength/Skill
Metcon (AMRAP – Reps)
Every 4 Minutes for 12 Minutes (3 Sets)
1 Max Rep Set of Push Presses
Round 1: 75% of 1RM
Round 2: 70%
Round 3: 65%
Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.
Score is total reps.
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes
3 Bar Muscle Ups
8 DB Front Squats (50s/35s)
Rest 1:00
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 3 Minutes
2 Bar Muscle Ups
6 Front Squats (50s/35s)
Rest 1:00
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 2 Minutes
1 Bar Muscle Up
4 DB Front Squats (50s/35s)