CrossFit Montgomery – CF
Warm-up
1:00 per arm Banded Shoulder Distraction
-Then-
AMRAP 5 Minutes
10/8 Calorie Row
10 Alt. Hang DB Snatches (to the floor after round 1)
5 Push Ups
Strength/Skill
3 Rounds
1:00 Max Rep Banded Strict Pull Ups
1:00 Rest
1:00 Max Rep Push Ups
1:00 Rest
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups: Use a band if needed to allow for perfect form and fast reps.
Ideally we are looking for 20+ reps per movement per interval.
A: Metcon (AMRAP – Reps)
Max Rep Banded Strict Pull Ups
B: Metcon (AMRAP – Reps)
Max Rep Push Ups
Conditioning
Metcon (Time)
3 Rounds:
18 Alternating DB Snatches (70/50lbs)
18/14 Calorie Row