CrossFit Montgomery – CF
Warm-up
500m Row
5-4-3-2-1
Inchworms
Plank Lunges
Wall squats
Primer
5 minutes
Dumbbell Thruster Practice build towards a moderate load
A: Metcon (Time)
Front Squats/Sit-ups/Double Unders
10 Front Squats (95/65), 50 Abmat Sit-Ups, 100 Double-Unders
10 Front Squats, 40 Abmat Sit-Ups, 80 Double-Unders
10 Front Squats, 30 Abmat Sit-Ups, 60 Double-Unders
10 Front Squats, 20 Abmat Sit-Ups, 40 Double-Unders
10 Front Squats, 10 Abmat Sit-Ups, 20 Double-Unders