CrossFit Montgomery – CF
Warm-up
With a Partner Until 120/90 Calories are
Completed
Partner 1: 12/9 Calories on AAB
Partner 2: Hold a Plank
Conditioning
PICK ONE!!!!!
METCON or LINDA
Metcon (6 Rounds for time)
Every 5:00 for 30:00 (6 Rounds)
18/15 Calorie AAB
12 Bar Facing Burpees
Score is total working time from each interval added together.
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight