CrossFit Montgomery – CF
Warm-up
2 Steady Rounds
20 Russian KB Swings (53/35lbs)
:20 Handstand Hold
5-8 Strict Pull Ups or Ring Rows
.15 miles Air Bike
Strength/Skill
3 Rounds
1:00 Max Rep Ring Rows
:30 Rest
1:00 Max Strict Ring Dips
:30 Rest
Goal is the same or more reps as 2 weeks ago with less rest between sets.
A: Metcon (AMRAP – Reps)
Max Rep Ring Rows
Use a difficulty that allows for a set of 15+ on first set.
B: Metcon (AMRAP – Reps)
Max Strict Ring Dips
Must be able to perform 5+ perfect strict reps to start, otherwise perform bench dips or push ups.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Minutes
50′ HS Walk
20 Double DB/KB Deadlifts (70/50s)