CrossFit Montgomery – CF
Warm-up
2:00 T-Spine mash on Foam Roller
2:00 4-way Banded Glute Activation Steps + 5 Air Squats
-Then-
AMRAP 5:00*
200m Row
5 Kip Swings
10 OHS with PVC Pipe
*Athletes may switch to Pull Ups and Empty Bar OHS after the 2nd Round.
Strength/Skill
Overhead Squat (Build to a heavy set of 3 from the floor.)
12 Minute Running Clock
Conditioning
Metcon (AMRAP – Reps)
AMRAP 7 Minutes
27 Chest to Bar Pull Ups
27 OHS (95/65)
21 Chest to Bar Pull Ups
21 OHS (95/65)
15 Chest to Bar Pull Ups
Max Rep OHS (95/65) in remaining time