2018-10-09

CrossFit Montgomery – CF

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Warm-up

4:00 bike (:30 sprint, :30 second easy)

Then 2 rounds:

5 scap pulls

5 kips swings

5 strict pull-ups (switch grip for a challenge)

:30 downward dog to :30 scorpion

Gymnastics

10:00 muscle-up progressions/practice

Metcon

4 rounds, decreasing distance and reps each round:

800-600-400-200m run

20-15-10-5 pull-ups

20-15-10-5 sit-ups

20-15-10-5 air squats

20-15-10-5 burpees

2018.10.09 (Time)

4 rounds, decreasing distance and reps each round:

800-600-400-200m run

20-15-10-5 pull-ups

20-15-10-5 sit-ups

20-15-10-5 air squats

20-15-10-5 burpees

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