CrossFit Montgomery – CF
Warm-up
AMRAP
12 Light DB Deadlifts
9 Light DB Hang Cleans
6 Light DB Should to Overhead
:10 AAB Sprint
Strength/Skill
HS Walk Skill
EMOM 2 Minutes
:30 HS Hold, shift weight from one hand to the other
EMOM 2 Minutes
:20 Should Taps
EMOM 2 Minutes
25-10′ HS Walk to Wall
or, for proficient athletes:
10′ Shuttle (5′ out and back)
20′ Shuttle (10′ out and back)
30′ Shuttle (15′ out and back)
40′ Shuttle (20′ out and back)
50′ Shuttle (25′ out and back)
Conditioning
Metcon (Time)
5 Rounds:
20/14 Calories AAB
40′ Handstand Walk
5 Deadlifts @ 70-75% of 1RM
Rest 3:00