Day: May 24, 2023

CrossFit Montgomery – CF

Warm-up

4 Rounds

3 Inchworms + 3 Push ups

10 KB Swings

100m Row

Strength/Skill

Metcon (5 Rounds for reps)

EMOM 5 Minutes

5-10 Strict Ring Dips

REST 2:00

Metcon (5 Rounds for reps)

EMOM 5 Minutes

10-15 Smooth Inverted Barbell Rows

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Warm-up

4 Rounds

100m Row

3 Inchworms + 3 Push Ups (walkout to top of pushup, perform 3 pushups then walk hands back 3x)

10 KB Swings

Strength/Skill

EMOM 5 Minutes

5-10 Strict Ring Dips

Five separate scores for each EMOM

Ring Dips

Must be strict

Metcon (5 Rounds for reps)

RING DIPS

5 EMOM

5-10 STRICT RING DIPS

Metcon (5 Rounds for reps)

INVERTED BARBEL LROW

5 EMOM

10-15 REPS

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar

CrossFit Montgomery – CF

Warm-up

4 Rounds

100m Row

3 Inchworms + 3 Push Ups (walkout to top of pushup, perform 3 pushups then walk hands back 3x)

10 KB Swings

Strength/Skill

EMOM 5 Minutes

5-10 Strict Ring Dips

Five separate scores for each EMOM

Ring Dips

Must be strict

Barbell Row

Conditioning

Metcon (Time)

500m Row

40 Kettlebell Swings (24/16kg)

30 Toes to Bar