CrossFit Montgomery – CF
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″)