Week 7, Day 2

CrossFit Montgomery – CF

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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

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