CrossFit Montgomery – CF
WORKOUT
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
5 00-m row
25 double-unders
5 00-m row
50 double-unders
5 00-m row
75 double-unders
5 00-m row
100 double-unders
etc…
– Add 25 double-unders to each round.
– 125 m of running = 1 rep.
INTERMEDIATE
AMRAP 20:
5 00-m row
:15 double-under attempts
5 00-m row
:30 double-under attempts
5 00-m row
:45 double-under attempts
5 00-m row
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 125 m of running = 1 rep.
BEGINNER
AMRAP 20:
250-meter row
25 single-unders
250-meter row
50 single-unders
250-meter row
75 single-unders
250-meter row
100 single-unders
etc…
– Add 25 single-unders to each round.
– 125 m of running = 1 rep.
SKILL WORK
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest