CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
10 Air Squats -> Wall Balls
8 Hollow Rocks -> Hanging Knee Raises
6 Bar Facing Burpees
*After a couple rounds, athletes can change the movements if they are feeling loose enough.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes
10 Bar Facing Burpees
15 Toes to Bar
10 Bar Facing Burpees
25 Wallballs (20/14lbs)(10/9′)
10 Bar Facing Burpees
REST 2:00