Month: May 2023

CrossFit Montgomery – CF

Metcon (AMRAP – Rounds and Reps)

3 HSPU

6 T2B

9 RUSSIAN KBS (32/24)

12 DB SNATCHES (50/35)

15 CALORIES
ALTERNATE MOVEMENTS BETWEEN PARTNERS

CrossFit Montgomery – CF

Warm-up

400m Jog

20 Tib raises

20 Calk raises

200m Jog

20 Leg Swings (Front & Back)

20 Leg Swings (Side to Side)

100m Shuttle Run

Rest :30

100m Shuttle Run (near workout pace)

Conditioning

RUNNING DAY

Metcon (15 Rounds for time)

Every 2 Minutes for 30 Minutes (15 Rounds)

100m Shuttle Run (50m out & back)
Score is time from each shuttle

CrossFit Montgomery – CF

Warm-up

2 Steady Rounds

20 Russian KB Swings (53/35lbs)

20 Dead Bugs

:30 Dead Hang

5 Ring Dip Negatives

1000m AAB or 500m Row

Strength/Skill

Every 5 Minutes for 25 Minutes (5 sets)

5 Deadlifts @ 75-85%

5 Bench Presses @ 75-85%

Ensure you rest at least 1 minute between deadlifts and bench presses.

Deadlift (5 x 5)

Bench Press (5 x 5)

CrossFit Montgomery – CF

Warm-up

30 Band Pull Aparts

20 Cossack Squats

-Then-

AMRAP 7 Minutes

200m Row

10 Step Ups (Add DB after 1-2 rounds)

7 Ring Rows (Switch to Kip Swings after 1-2 rounds)

Conditioning

Metcon (Time)

4 Rounds

750/675m Row

14 Single DB Box Step Ups (50/35lbs) to a (24/20″)

7 Bar Muscle Ups