2018-04-12

CrossFit Montgomery – CF

Bring long socks or wear pants for the rope climbs!

Warm-up

3:00 Bike/Row/Run

2 Rounds:

3 Scap Retraction + 3 Strict Pull-Ups

6 Walk outs

9 PVC Overhead Squats

12 Sit-Ups

20 second Samson Stretch each side

Mobility

2:00 Couch Stretch

2:00 Banded Hamstring Stretch

Skill

Rope Climbs

A: Metcon (Weight)

EMOM x 16
All weights @70% of Front Squat

Minutes 1-7

1 Pausing Back Squats

(3 seconds in bottom position)

Minutes 7-10 Rest

Minute 10-6 Front Squats

Minute 12-6 Front Squats

Minute 14-6 Front Squats

Minute 16-6 Front Squats

*Score heavy set of 6 Front Squats

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