CrossFit Montgomery – CF
Warm-up
Tabata Warm Up (:20 work / :10 rest)
– Burpees
– Ring Rows
– AAB
– Bear Crawl
– Alternating DB Snatch (light)
Rotate through the above for 3 Full Rounds (7:30 clocked time).
Strength/Skill
GYMNASTICS DAY
AMRAP 10 Minutes
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
4/2″ Deficit Push Up
If you complete all 10…2-1 before 10 minutes, restart at the top.
Metcon (AMRAP – Reps)
Strict Pull Ups
55 total reps, if you complete the 10…2-1
Metcon (AMRAP – Reps)
4/2″ Deficit Push Ups
55 total reps if you complete the 10…2-1
Conditioning
Metcon (Time)
200m Empty Sled Push
200′ Bear Crawl (25′ x 8)
30 DB Snatch (50/35lbs)
Rx plus = (70/50lbs)