CrossFit Montgomery – CF
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)