CrossFit Montgomery – CF
Warm Up
2 Rounds
300m Run
8 Light DB Manmakers
Manmakeer = Push Up on DBs, Right Arm Row, Left Arm Row
10 Box Jump Overs
Strength/Skill
Movement Prep
Ring Dip
– 10 Push Ups
– 2x :10 Ring Support Hold
– 3-5 Ring Dip Negatives
– 1 set of Ring Dips
HSPU
– :20 HS Hold
– 3-5 HSPU Negatives
– 3-5 HSPU
Conditioning
The Grind Slide (AMRAP – Reps)
16 MINUTE AMRAP – CLIMBING LADDER
2 HSPU
8 BOX JUMP OVERS (24/20″)
2 RING DIPS
8 BOX JUMP OVERS (24/20″)
4 HSPU
8 BOX JUMP OVERS
4 RING DIPS
8 BOX JUMP OVERS
……….