CrossFit Montgomery – CF
Warm-up
Floss Quads
Then
3 Rounds
200m Run
10 Empty Bar Thrusters*
*Add weight each round
Then, Mash T-Spine and/or Front Rack
Stretch for 2-3 minutes
Strength/Skill
Thruster (12/9/6/3)
Conditioning
Wallballs and Prayers (3 Rounds for reps)
Interval Test
“Wallballs And Prayers”
AMRAP 4 Minutes
12/8 Calorie AAB
18 Wallballs 20/14lbs
Rest 2:00
AMRAP 5 Minutes
12/8 Calorie AAB
14 Wallballs 20/14lbs
Rest 3:00
AMRAP 6 Minutes
12/8 Calorie AAB
10 Wallballs 20/14lbs