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
Rest 2:00
EMOM 5 Minutes
10-15 Smooth Inverted Barbell Rows
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