CrossFit Montgomery – CF
Warm-up
Dragon Stretch (1:30 per side)
-Then-
EMOM 5:00 (both in same minue)
10 KBS
10 Air Squats
Strength/Skill
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and reset between reps
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
Tempo Pull Squat Snatches
Conditioning
For Time
Accumulate 2:00 in an L-Sit Hold
Every break, perform a 10-50′ HS Walk
15 minute cap