Announcements
Don’t forget to do your planks…
CrossFit Montgomery – CF L2 & L3
Warm-up
Three Rounds
– 10 Calorie Row
– 10 Squat Thrust
– 10 Mountain Climbers (each)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
A: Boneyard Baseline (Time)
For Time:
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Skill
After the workout spend thirty minutes working on a skill you need to improve.
Skills
– Double Unders
– Muscle Ups
– Kipping Pullups
– Kipping Toes to Bar