CrossFit Montgomery – CF
Warm-up
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
Fascia Conditioning – Anterior (No Measure)
Skill
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
Metcon
A: Metcon (Time)
Three Rounds For Time:
– 45 Double Unders
– 21 Box Jumps w/ Step Down (20″/16″)
– 15 Power Cleans (135#/95#)
– 9 Toes to Bar
RxPlus: 4 rounds