CrossFit Montgomery – CF
Warm-up
AMRAP 7 Minutes
25ft Bear Crawl
5 Burpees
10 Ring Rows > Kip Swings*
5 Burpees
*Switch to Kip Swings when loose enough
Strength/Skill
AMRAP 1:00 X 5
Max Wall Walks
Rest 1:00
*For athletes developing the skill choose:
– Max Scaled Wall Walks
– Max Adaptive Wall Walks
*Adaptive Wall Walk = from top of push up, 2 plank shoulder taps + one push up
Metcon (5 Rounds for reps)
Conditioning
Metcon (Time)
Until 120 Shoulder to OH are completed, alternating minutes with a partner:
12 Chest to Bar Pullups
Max Shoulder to OH (155/105#) in remainder of the minute.
*one partner works at a time, pairs are working until a combined total of 120 STOH have been completed.
Time Cap 16 minutes