CrossFit Montgomery – CF
Warm-up
Two Rounds
– 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.
WOD
Metcon (Time)
Hang on Bar for 6 Minutes.
Track how many times you drop from the bar.
Perform that many rounds for time of:
– 500m Row
– 20 Burpee Pullups