CrossFit Montgomery – CF
Warm-up
1:00 Band Pull Aparts
-Then-
4 Rounds
6 Tempo Push Ups (3-seconds down, fast up)
8 KB Swings
200m Run
Strength/Skill
Push Press (5-3-3-1-1)
Rest 2-3 minutes between sets.
Start around 70% and add weight each set
Conditioning
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups