CrossFit Montgomery – CF
Warm-up
6 Minute Bike – Sprint the final :10 of every minute
-Then-
2:00 Glute activation
10 Leg Swings per leg, Front to Back
10 Leg Swings per leg, Left to Right
Metcon (Checkmark)
In a Team of 4 (Waterfall Style):
Every 6 Minutes for 30 Minutes (5 Rounds)
20/14 Calorie AAB
1:00 Cap per Athlete