WEEK 1, DAY 2

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

12 Shoulder Swimmers

12 Scorpions

-Then-

5 Rounds

6 S-Arm Devils Press

6/4 Calorie AAB

Strength/Skill

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Ups*

Strict Pull Ups**

10 Minute Cap

*Athletes comfortable with sets of 10 push ups should add a deficit of 1-4″.

**Athletes comfortable with sets of 10 strict pull ups should perform strict chest to bar.
,

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

6 Devils Presses (50/35lbs)

10/7 Calories AAB
If the Rower is used as a scale then (14/10 Caloires)