CrossFit Montgomery – CF
Warm-up
2:00 Haning Shoulder Opener (1:00 per arm)
20 Squat and Twist
-Then-
AMRAP 4 Minutes
10 Empty Bar Thrusters
8 Lateral Burpees
20 Single Unders (Double Unders after round 1)
Strength/Skill
EMOM 2 Minutes
6 Gymnastic Kips on Rings
EMOM 2 Minutes
3 Turnovers (muscle up w/o dip)
EMOM 2 Minutes
1-3 Burpee Muscle Ups
*If unable to turnover on high rings practice ring transitions on low rings w/feet on the ground.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
10 Thrusters (135/95lbs)
6 Burpee Muscle Ups
75 Double Unders