CrossFit Montgomery – CF
GENERAL WARMUP
2 Rounds:
200m Run
8 DB Push Press
200m Row
4 Seated Rope Pull Ups
SPECIFIC WARMUP
ROW
Leg Extension before Pull
ROPE CLIMB
Spanish Wrap
J Hook
Prone Pull from Ground + Lower
STOH
Options
METCON
Metcon (Time)
5 Rounds:
300m Row
2 Rope Climbs
7 Shoulder to OH (185/125lbs)
Rest 2:30