CrossFit Montgomery – CF
Warm-up
50 Unbroken WallBalls*
Run 400m
10 Burpee Pull Ups
*Use a light enough ball to complete 50 reps unbroken
-Then-
Banded Ankle Distraction, 1-2 Minutes per side
Strength/Skill
Bench Press (1 RM)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Teams of 4
AMRAP 16 Minutes
200m Run
10 Pistols (alternating)
Waterfall style, once Partner 1 finishes the 200m Run, next person starts