CrossFit Montgomery – CF
Warm-up
500m Row
25’ Stiff legged bear crawl
25’ Inchworms
25’ Plank Lunge
25’ Burpee broad jump
Gymnastics
Strict Handstand Push-ups
Set 1 – 3 HSPU
Set 2 – 5 HSPU
Set 3 – 7 HSPU
Set 4 – 5 HSPU
Set 5 – 3 HSPU
Complete 5 sets over 5 minutes. If ready, build from last week
A: Metcon (3 Rounds for reps)
AMRAP 4 x3
AMRAP 4
25/20 Cal Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4
25/20 Cal Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4
25/20 Cal Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)