CrossFit Montgomery – CF
Warm-up
Alt. EMOM 9 Minutes
1 – 50ft Bear Crawl
2 – 50ft Duck Walk
3 – 14/10 AAB or 18/15 Calorie Row
Strength/Skill
Handstand Walk Skill Warm Up
1x :20 HS Hold
1x :20 HS Hold + Weight Shift
3x Kick Up + Walk into Wall
then,
2:00 to practice HS Walking or HSW scale
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
20/15 Calorie AAB
25′ HS Walk
20 S-DB or KB Squat 35/25lbs
25′ HS Walk
For scoring, 5’= 1 rep. DB or KB may be squatted anyhow