CrossFit Montgomery – CF
Warm-up
Pigeon Stretch 2:00/side
Twisted Cross 1:00/side
-Then-
Alternating EMOM 8:00 (with partner)
1 – 5 Burpee Pull Ups
2 – 5 Light Farmer’s Carry Shuttles
Strength/Skill
Choose 1 based on capacity
RX+ Capacity
AMRAP 4 Minutes x 2
5 UB Bar Muscle Ups
4 UB Bar Muscle Ups
3 UB Bar Muscle Ups
Rest 2:00 between AMRAPs
RXCapacity
AMRAP 4 Minutes x 2
3 Bar Muscle Ups
Rest :15 or more
2 Bar Muscle Ups
Rest :15 or more
1 Bar Muscle Ups
Rest :15 or more
Rest 2:00 between AMRAPs
Pulling Strength Development
EMOM 4 Minutes
1 Big Set of Banded Strict Pull Ups
Rest 2:00
EMOM 4 Minutes
1 Big Set of Ring Rows
Conditioning
Metcon (AMRAP – Reps)
AMRAP 12 Minutes with a Partner
P1: 100m Farmer’s Carry (30s-100s)
P2: Max Push Ups
Partners switch movements after each Farmer’s Carry.
Score is team’s total push up reps