CrossFit Montgomery – CF
Warm-up
4 Rounds
1:00 AAB (increasing speed)
10 Box Step Ups (2 rds), 10 Box Jump Overs (2 Rds)
2 Wall Walks
Strength/Skill
Metcon (5 Rounds for reps)
Coach Led Warm-Up:
:30 Dead Hang
15 Scap Pull Ups
2 x 10 Gymnastic Kip Swings
-Then-
Every Minute for 5 Minutes
1 Smooth set of Gymnastic Kipping Pull-Ups (No Butterfly)
Conditioning
Metcon (Time)
6 Rounds
10 Pull Ups
8 Single DB OH Walking Lunge (50/35lbs)
15 Box Jump Overs (24/20″)
8 Single DB OH Walking Lunge (50/35lbs)