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Workouts

WEEK 6, DAY 2

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