CrossFit Montgomery – CF
Warm-up
2 Rounds
1k/0.9 AAB
16 Air Squats*
8 Burpees
16 Lunge Steps*
*Rd 2 add a KB to the Squats & Lunges
Strength/Skill
Double KB Lunge (4 x 16 (8 steps/leg) AHAP
Front Rack Walking)
KBs are to be held in the crook of the elbows – not on top of the shoulders.
Weight does not count if on the shoulders
Conditioning
Metcon (Time)
4 Rounds
25 Air Squats
20/15 Calories AAB
15 Burpees