2018-01-05


CrossFit Montgomery – CF

Warm-up

Coach will lead the warmup.

– 10 Inch Worms w/ Pushup

EMOM Ladder:

1. 1 Burpee

2. 2 Heavy Russian Swings

3. 3 Ball Slams

4. 4 Squat Thrusts

5. 5 Pushups

6. 6 Situps

7. 7 Air Squats

8. 8 Mountain Climbers

Note:

– 1st minute: 1 burpee

– 2nd minute: 1 burpee, 2 kb swings

– 3rd minute: 1 burpee, 2 kb swings, 3 ball slams

– etc.

Test

A: Deadlift (1RM – 15:00)

B: Weighted Ring Dip (3RM – 12:00)

Finisher

Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

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