CrossFit Montgomery – CF
Warm-up
4 Rounds
1:00 Machine of choice
10 Step Ups
Every round, increase pace
Then proceed to complete the workout specific warmup
Strength/Skill
EMOM 3 Minutes
2-4 Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
2-4 Chest to Bar Pull Ups
6 Unweighted Step Ups
Right into
EMOM 3 Minutes
1-2 Bar Muscle Ups
6 DB Step Ups, workout weight
Gymnastic Test (AMRAP – Reps)
10 Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Pull Ups
20 S-DB Step Ups
20 Pull Ups
20 S-DB Step Ups
10 Chest to Bar Pull Ups
20 S-DB Step Ups (50/35lbs)
15 Chest to Bar Pull Ups
20 S-DB Step Ups
20 Chest to Bar Pull Ups
20 S-DB Step Ups
10 Bar Muscle Ups
20 S-DB Step Ups (50/35lbs)
15 Bar Muscle Ups
20 S-DB Step Ups
20 Bar Muscle Ups
15 Minute cap
Step Ups to 24/20″