CrossFit Montgomery – CF
Warm-up
1K Row or 2K AAB, starting slow and increasing speed every 250m/500m
Strength/Skill
HSPU Skill Warm Up
Every Minute x 2
:20 HS Hold + 5 Light Front Squats
Every Minutex 2
1-3 HSPU Negatives + 3 Light Hang Squat Cleans (ascending in weight)
Every Minute x 2
1 Set of HSPU (reps should be fast) + 1 Squat Clean (ascending in weight)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
1 Squat Clean (185/125lbs)
5 HSPU
12/10 Calorie Row