CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
400m Run
50’Bear Crawl
:30 Handstand Hold
50′ Spiderman Lunge
:30 Dead Hang from Pull Up Bar
Strength/Skill
Every :90 for 9 Minutes
2 Big Kips + Kip w/look over bar + 1-2 Bar Muscle Ups
All three drills in the same interval. Big Kips are performed as singles.
If an athlete odes nothave BMUs, perform the following:
Every 3:00 for 9:00 Minute
20 DB Pull Overs
Conditioning
Metcon (Time)
90 A-Jumps 12″
60 SDLHP (75/55lbs)
30 Push Presses (75/55lbs)
15 Bar Muscle Ups
300m Run