CrossFit Montgomery – CF
Warm-up
5 Rounds
1 Minute Machine:
– :30 Forever Pace Machine
– :25 Reach Pace Machine
– :05 Send Pace Machine
-Then-
3 Rounds
10 Bodyweight Split Squats
10 Hollow Rocks
Conditioning
Metcon (Calories)
Teams of 5
Every 4 Minutes for 20 Minutes (5 Rounds)
:20 Max Air Bike Calories*
*Waterfall style: Athletes must rotate every :20, each athlete must bike for a full :20
Mandatory 2:00 slow walking or slow movement on a different machine post each interval
Score is Total Calories as a team