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 (AMRAP – Rounds and Reps)
AMRAP – 20:00
– Every Minute: 1 Strict Handstand Pushup
– Odd Minute: Double Unders
– Even Minute: Row Calories
Scaled Options:
– Every Minute: 1 Kipping HSPU or 1 Double KB Press
– Even Minute: Ring Rows
RxPlus:
– Every Minute: 1 Muscle Up
Score: Rounds of every minute 1 rep buy-in completed + lowest round of double unders and lowest round of calories. Don’t include rounds of double unders and row you can’t complete the single rep buy-in.