CrossFit Montgomery – CF

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6:00 bike/row/ski erg combo

15 hollow rocks

5 double kb presses

5 kip swings

5 scap pulls

banded sequence

Underground Strength

Metcon (Weight)

Underground Strength
4 rounds:

-*25m farmers carry

-*50m offset front rack/oh carry, alternate at 25m

-50m sled push (1.5x-2x body weight) don’t go so heavy that you have to rest at 25m, you should be able to complete -25m, turn the sled, and go again relatively quickly

-Accumulate 30 seconds in left, right, and front plank positions

*score combined weight of movements, adding the weight in each hand as well.

Aerobic Conditioner

Metcon (AMRAP – Reps)

4 rounds for calories
complete 4 rounds of

30 second calorie row

30 second rest

score is total calories accumlated

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