2018-01-03


CrossFit Montgomery – CF

Warm-up

Three Rounds

– 1:00 Jump Rope

– :30 Plank Lunges

– :30 Samson Stretch

– :30 Piriformis Stretch (right)

– :30 Piriformis Stretch (left)

Three Rounds

– 5 Wall Ball

– 5 Slam Ball

– 5 High Box Jumps w/ Step Down

Test

A: Back Squat (1RM – 15:00)

B: Weighted Pull-ups (3RM – 15:00 @ 3010)

This must be a verified set of 3 at the prescribed tempo. Three seconds on the negative is a must. Add bands or weight as needed.

Finisher

C: 100 Wall Balls for Time (Time)

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