CrossFit Montgomery – CF
Warm-up
20 A-Frame Toe Touches
5 Inchworms + a Pushup
-Then-
AMRAP 5 Minutes
Climb the ladder by 1 Shuttle Run
1 Shuttle Run (25′ down and back)
3 Burpees
2 Shutlle Runs
3 Burpees
3/3, 4/3, 5/3, etc.
Strength/Skill
3 Rounds
1:00 Max Rep Ring Rows
1:00 Rest
1:00 Max Stict Ring Dips
1:00 Rest
A: Metcon (AMRAP – Reps)
Max Rep Ring Rows
B: Metcon (AMRAP – Reps)
Max Strict Ring Dips
Conditioning
Metcon (AMRAP – Reps)
AMRAP 15 Minutes
Climb the ladder*
2 Shuttle Runs
3 Wall Walks
4 Shuttle Runs
3 Wall Walks
6 Shuttle Runs
3 Wall Walks
8/3, 10/3, 12/3, etc.
*Continue to climb adding 2 shuttle rus every round. 1 Shuttle Run = 50ft.