CrossFit Montgomery – CF
Warm-up
AMRAP 8 Minutes
200m Row
5 Scap Pull Ups*
10 Air Squats**
20 Single / Double Unders
*At the 4:00 Mark, these become Gymnastic Kips
**At the 4:00 Mark, these become Jump Squats
Strength/Skill
Metcon (5 Rounds for reps)
Coach-led Warm Up
:30 Dead Hang
Rest
:30 Scap Pull Ups
Rest
:30 Gymnastic Kips
Rest
5 Jump-into-kip
Rest
3 Jump-into-kip + kip (look over the bar)
-Then-
EMOM 5 Minutes
1-3 Bar Muscle Ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
60 Double Unders
25 Wallballs (20/14lbs)(10/9′)
5 Bar Muscle Ups