CrossFit Montgomery – CF
Warm-up
2 Rounds
400m Run
20 Ankle Pumps
20 Air Squats > PVC OHS > Empty Bar OHS
:30 Dead Hang*
2 Inch Worms
*Across the rounds athletes may switch up their style of grip for the hang. (Chin-Up Grip, Mixed Grip, etc.)
Strength/Skill
Overhead Squat
Every 3 Minutes for 15 Minutes (5 sets)
3 Overhead Squats
Start around 70% of 1 RM OHS or 80% 1RM Squat Snatch
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 Minutes
50′ Shuttle Run (25′ out/back)
100′ Shuttle Run (50′ out/back)
150′ Shuttle Run (75′ out/back)
200′ Shuttle Run (100′ out/back)
Completing the 200′ shuttle constitutes 1 full round. Each length is 1 rep (8 reps per round)
This is a continuous shuttle run. Once you complete the 200′ shuttle, restart with the 50′ shuttle.