2017-12-05


CrossFit Montgomery – CF

Warm-up

– 1:00 Single Unders

– 1:00 Double Unders

– 1:00 Single Unders

Warm-up – Posterior Chain (No Measure)

Fascial conditioning.
3 x 20 reps of each

3x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Skill

15:00

– 1 Sotts Press + 3 Snatch Balances

WOD

Metcon (Time)

8 Rounds for Time

– 5 Ring Dips

– 4 Front Squat (135#/95#)

– 3 Toes To Bar

– 2 Strict HSPU

– 1 Rope Climb

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