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Workouts

week 6 day 1

CrossFit Montgomery – CF

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Warm-up

3 rounds

10 Pendlay Rows

100m Run

10 Push Press

100m Run

10 Hang Muscle Cleans

Strength/Skill

3 Rounds

4 Ring Rows w/ Pause at the top of the rep,

slow negative

Rest as needed

then,

2 Rounds

Jump into Glide Kip + Swing Practice

then,

3 Rounds

Glide Kip + Lat Activation

then,

3 sets of 1-3 Bar Muscle Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

21:00 AMRAP

AMRAP 21 Minutes

18 Burpees to 6″ Target

5 Bar Muscle Ups

18 Hang Power Cleans 115/75lbs

3 Bar Muscle Ups