CrossFit Montgomery – CF
Warm-up
10 Inchworms + Push Up
20 Squat and Twist
-Then-
3 Rounds
15 Unbroken Wallballs
10 Box Jumps, step down
10 KB Swings
Strength/Skill
Thruster (20/20/20)
For Speed:
20 Thrusters
Rest 2:00
20 Thrusters
Rest 2:00
20 Thrusters
Ahtlete picks their weight, prioritizing MetCon weights vs. strength work. All reps shoudl be done fast and smooth with minimal grinding at the end of the set.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
8 Box Jumps ATWOs (20/16″)
10 DB Deadlifts, (30-60lbs per hand)
8 Box Jump ATWOs
5 Deficit HSPU (4/2″)