CrossFit Montgomery – CF
Warm-up
3 Rounds
12 Air Squats>Lunges>Front Squats
8 Tempo Push Ups (Slow decent-Fast up)
6/4 AAB
Strength/Skill
:30 Deadhang
Rest
:30 Scap Pull Ups
Rest
:30 Gymnastic Kips
Rest
5 Jump-into-kip
Rest
3 Jump-into-kip + kip (look over bar)
Rest, then:
EMOM 5 Minutes
1-3 Bar Muscle Ups
*Athletes without BMU may perform 1-3 Jumping BMU
Conditioning
Metcon (Time)
Alternating Every 2 Rounds with a partner
20 Rounds (10 rounds each)
3 Bar Muscle Ups
6 Thrusters (115/85lbs)
9 Push Ups