CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
150m Row
10 Box Step Overs
12 Burpees
10 Hollow Rocks
Strength/Skill
Every Minute for 10 Minutes
1 “Fast” Set of HSPU
or
Every Minute for 10 Minutes
1-3 HSPU Negatives
or
Every Minute for 10 Minutes
:20 Handstand Hold
Consider the workout that follows when picking the amount of reps for this session.
Conditioning
Metcon (AMRAP – Reps)
AMRAP 12 Minutes
30 Burpee Box Jump Overs (24/20″)
30 Toes to Bar