CrossFit Montgomery – CF
Warm-up
3 Rounds:
1:00 Machine (:10 sprint :50 sustain)
20 Seated Light DB Strict Press
15 Hollow Rocks
Strength/Skill
Rx – 20+ unbrokenTTB
2 Rounds
40 Toes to Bar
Rest 3:00
Intermediate – 10+ unbroken TTB
3 Rounds
20 Toes to Bar
Rest 2:00
Skill Development
EMOM 10 Minutes
1 Perfect, repeatable set of T2B or Kipping Knee Raises
Metcon (Time)
T2B
Conditioning
Metcon (AMRAP – Reps)
AMRAP 16 Minutes in Teams of 3:
P1: Max Rep Rope Climbs
P2: 6 S-DB/KB Suitcase Carry Shuttles (70/50lbs)
P3: Rest
Score is total Rope Climbs
First 3 shuttles are performed carrying the DB in one hand, last 3 shuttles are performed carrying the DB in the other hand.
Athletes rotate when P2 completes their shuttles. 1 shuttle = 25′ out and back.