WEEK 4, DAY 5

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

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