Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

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Warm-up

2 Rounds

10 Scap Push Ups

10 Box Step Downs

10 Scap Pull Ups

-Then-

AMRAP 5 Minutes

5 Ground to Overhead with Plate

10 Ring Rows

100m Run with Plate

Strength/Skill

EMOM 10 Minutes, alternating movements:

– 12 Banded Strict Pull Ups

– 12 Push Ups

A: Pull-ups

Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

B: Push-ups

Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.

Conditioning

Metcon (Time)

50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)

500m Run w/ 45lbs plate

25 Burpee Box Jump Overs (24/20″)

Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2 Rounds

10 Scap Push Ups

10 Box Step Downs

10 Scap Pull Ups

-Then-

AMRAP 5 Minutes

5 Ground to Overhead with Plate

10 Ring Rows

100m Run with Plate

Strength/Skill

EMOM 10 Minutes, alternating movements:

– 12 Banded Strict Pull Ups

– 12 Push Ups

A: Pull-ups

B: Push-ups

Conditioning

Metcon (Time)

50 Burpee Box Jump Overs (24/20″ plus 45# plate on box)

500m Run w/ 45lbs plate

25 Burpee Box Jump Overs (24/20″)