CrossFit Montgomery – CF
Warm-up
Every :90 for 9 Minutes
(all done in the same :90)
6 Burpees
4 Step Ups > add DBs after a few rounds
2 Shuttle Runs
Conditioning
Metcon (5 Rounds for time)
Every 5 Minutes for 25 Minutes (5 Rds)
12 Burpees
10 Double DB Step Ups (50/35s) to 20″
8 Shuttle Runs
1 shuttle = 25′ out and back. 3 points of contact must be made over the line for the shuttle to count (both feet + 1 hand touch).
Score is time from each of the 5 intervals.