CrossFit Montgomery – CF
Warm-up
2 Rounds for Quality
15 Banded Pull Aparts
5 Tempo Push Ups (5 count to the bottom of rep)
10 Spiderman Lunges
-Then-
Alternating EMOM 9 Minutes (3 sets of each)
1 – Row 10/8 Calories
2 – 10 Air Squats>Front Squats>Thrusters*
3 – :05 Ring Support Hold at top + slow negative to the bottom and bottom of the ring dip + :05 hold at the bottom
*Hold in the bottom of a squat in the time remaining
Conditioning
Metcon (Time)
3-6-9-12-15-12-9-6-3
Thrusters (105/70lbs)
Ring Dips
After each round perform 10/8 Calorie Row
20 Minute Time Cap