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Workouts

WEEK 4, DAY 1

CrossFit Montgomery – CF

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Warm-up

4:00 Row (increasing speed every minute)

-Then-

:30 Hollow Hold

15 Empty Bar Push Press

:30 Superman Hold

15 Empty Bar Push Press

:30 Active Hang from Pullup Bar

Strength/Skill

Every 4 Minutes for 12 Minutes

1 Max Set of Bar Muscle Ups

or

Every 2 Minutes for 12 Minutes

1-4 Bar Muscle Ups

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 1:30 x 5

150m Row

8 Push Presses (95/65lbs)

Rest 1:30
Pick up where you left off each round.