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Workouts

WEEK 1, DAY 2

CrossFit Montgomery – CF

Warm-up

3 Rounds

1:30 Row (first :15 Hard)

15 KB Swings10 V-ups > Kip Swings > Kipping Knee Raise

Gymnastic Test (AMRAP – Rounds and Reps)

AMRAP 14 Minutes,

Climbing the Ladder:

3 Toes to Bar*

10 Double DB/KB Deadlifts 50s/35s

8/6 Calorie Row

*each round add 3 toe to bar

Conditioning

Strength/Skill

For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:-Headstand-Headstand to forward roll-Headstand to Freestanding Hands tand Push ups-Sets of 2+ freestanding HSPU

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