CrossFit Montgomery – CF
Warm-up
4 Rounds
:20 Easy Bike :10 Hard
After each bike:
:30 Handstand Hold>Shoulder Taps>3 HSPU Negatives>1 Small set of HSPU/SHSPU
(Round 1>2>3>4)
Strength/Skill
3 Sets for quality
– 15 Bent Over S-ARM DB Rows/arm
– Max Effort L-Sit Hold
Rest as Needed
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10/7 Calorie AAB
5 HSPU
Rx plus: Strict HSPU