Day: July 19, 2022

Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP for 16:00

Teams of 6

10/7 AAB calories

Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds)

Every 3 Minutes for 5 Rounds

AAB for 10/7 Calories or :30 Seconds (whichever comes first)

Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

AMRAP 6 Minutes

10/7 Calorie AAB (increas intensity)

:20 Dead Hang

10 Hollow Rocks

:20 Plank Transitions

Strength/Skill

3 Rounds

1:00 Max Rep Banded Strict Pull Ups

:30 Rest

1:00 Max Rep Push Ups

:30 Rest

A: Metcon (AMRAP – Reps)

Max Rep Banded Strict Pull Ups
Use a band that allow for FAST reps. Athletes may start with a lighter band and increase band and increase band thickness as needed.

B: Metcon (AMRAP – Reps)

Max Rep Push Ups

Conditioning

Metcon (AMRAP – Rounds)

AMRAP 16 Minutes (Teams of 6)

10/7 Calories AAB