2018-06-14


CrossFit Montgomery – CF

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Warm-up

2 Rounds

1:00 Row or Bike

5 Kip Swings

10 Push-ups

15 Air Squats

Mobility

Couch Stretch

Ankle

Calves

Skill

10 min Ring Muscle Ups Practice

or

AMRAP 1:30 – Ring Muscle-Ups

Rest 1:00

AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

AMRAP :30s – Ring Muscle-Ups

Accessory

3 sets

20 Back Rack Reverse Lunges

20 Double KB Russian Swings

20 Weighted sit-ups

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