CrossFit Montgomery – CF
Warm-up
1:00 Plank Hold
1:30 Row
1:30 AAB
1:30 Run
1:00 Row
1:00 AAB
1:00 Run
:30 Row
:30 AAB
:30 Run
1:00 Plank Hold
Conditioning
Metcon (3 Rounds for calories)
AMRAP 9 Minutes x 3
30 Abmat Sit-Ups
Max Calorie Machine in remaining time
Rest 2:00
Athletes use a different machine each round.
Score is total calories across all three rounds. Athletes will enter three separate scores.
10m = 1 Calorie for the run