CrossFit Montgomery – CF
Warm-up
– 2:00 Jump Rope
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
A: Metcon (AMRAP – Reps)
AMRAP
– 2:00 Toes to Bars
– :30 Rest
– 2:00 Pullups
– :30 Rest
– 2:00 Burpees
– :30 Rest
– 2:00 Box Jumps (20″/16″)
– :30 Rest
– 2:00 KB Swings (24kg/16kg)
– :30 Rest
– 2:00 Situps
Finisher
Aerobic Add-On or Anabolic Add-On