CrossFit Montgomery – CF
Warm-up
Three Rounds
– :30 Static or Rocking Hollow Hold
– 10 Reverse Lunges (each)
– 3-5 Pullups w/ 2 Second Pause at Top
Three Rounds
– 15 Windmills (each)
WOD
A: Metcon (AMRAP – Rounds and Reps)
EMOM – 6:00
Odd: 8-10 C2B Pullups + 20 Double Unders
Even: 6-8 HSPU + 20 Double Unders
Score:
Completed rounds plus combined reps of pullups and handstand pushups.
B: Metcon (Time)
Two Round For Time
– 25 Calorie Rower
– 25 Double KB Push Press (24kg/16kg)