CrossFit Montgomery – CF
Warm-up
3 Rounds
4 Shuttle Runs (25’/25′)
100m Row
10 Body Weight Lunges
10 Ring Rows>Kip Swings>Pull Ups
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
3* DB Thrusters (50s/35s)
5 Shuttle Runds (25′ out/back)
7 Chest to Bar Pull Ups
*Add 2 DB thrusters each round
REST 8:00 Minutes and then perform the next METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
3* Shuttle Runs
5 Chest to Bar Pull Ups
7 DB Thrusters (50s/35s)
*Add 2 Shuttle Runds each round