2018-11-06


CrossFit Montgomery – CF

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Warm-up

2 rounds

200m run

5 lunge with reach each leg

10 kb swings

15 hollow rocks

then,

2 rounds:

5 kip swings

5 scap pulls

5 ring rows

then,

Banded Shoulder Sequence

Skill

10:00 HSPU

If you already have HSPU, you can treat this as a strength building time by working on strict HSPU, or as a time to better string together kipping HSPU

Metcon

Metcon (Time)

4 Rounds:

400m run

25 Russian KB swings (32kg/24kg)

15 box jumps (24in/10in)

10 toes to bar

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