CrossFit Montgomery – CF
Warm-up
10:00 – AirDyne @ 60%
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Weightlifting
A: Bench Press (EMOM – 8:00: 1 Rep w/ 90-95% of 1RM)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 8:00
– 6 Burpees
– 8 Wall Ball Push Press (20#/14# @ 10’/9′)
– 10 Jumping Lunges (total)
Anabolic Add-On
C: Anabolic Add-on – Cycle 2 Monday (Weight)
Four Rounds
– 10 Ring Wings
– 10 Good Mornings