CrossFit Montgomery – CF
Warm-up
Run 200m
6 Inch Worms
-Then-
8 Single DB Box Step Ups
25′ Walking Lunge
6 Single DB Box Step Ups
25′ Duck Walk
4 Single DB Box Step Ups
4 Wall Walks
Strength/Skill
Every :75 for 8 Sets (4 each), alternating:
A: Pull-ups (14 Banded Strict)
Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
B: Push-ups (14 )
Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 14 fast reps may add a deficit.
Conditioning
Metcon (Time)
7 Rounds
2 Wall Walks
8 S-DB Step Ups (50/35lbs to 24/20″)
8 Toes to Bar
8 S-DB Step Ups