CrossFit Montgomery – CF
Warm-up
20 Spiderman Lunges
20 A-Frame Toe Touches
-Then-
On a 4:00 Clock:
3 Rounds
1 Wall Walk
5 Push Ups
9 Air Squats>Rd 3 Wall Balls
–
Max HS Hold in time remaining once 3 rounds are complete
Conditioning
Metcon (AMRAP – Reps)
EMOM 11 Minutes
2 Wall Walks
Max Wallballs (20/14lbs) in remainder of minute
Score is total wallballs completed
Strength/Skill
For Time
Accumulate 2:00 in a Freestanding HS Hold
12 Minute Cap
or
For 12 minutes, practice Handstands