CrossFit Montgomery – CF
Warm-up
AMRAP 8 Minutes
200m Row
10 Band Pull Aparts
:15 Handstand Hold
8 Empty Bar Push Press
Strength/Skill
Every Minute for 10 Minutes
1 “Fast” Set of HSPU
or
Every Minute for 10 Minutes
1-2 HSPU Negatives
or
Every Minute for 10 Minutes
:15 Handstand Hold
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
200m Row
10 Shoulder to Overhead (95/65lbs)