CrossFit Montgomery – CF
Warm-up
3 Rounds
1:30 Row (first :15 Hard)
15 KB Swings10 V-ups > Kip Swings > Kipping Knee Raise
Gymnastic Test (AMRAP – Rounds and Reps)
AMRAP 14 Minutes,
Climbing the Ladder:
3 Toes to Bar*
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row
*each round add 3 toe to bar
Conditioning
Strength/Skill
For 10-15 minutes (after metcon), practice the following skills, progressing to the next option when able:-Headstand-Headstand to forward roll-Headstand to Freestanding Hands tand Push ups-Sets of 2+ freestanding HSPU