CrossFit Montgomery – CF
15:00 Bar Muscle Up
I know it’s coming…
Steady pace. Can treat as a WOD if you need to, or active recovery.
Metcon (AMRAP – Reps)
20:00 rotating EMOM
Russian KB swing
If recovery work for about 30 to 40 seconds at steady pace.
If you’re not treating this as recovery, go for Max reps at each station. Plank hold=1 second per rep. Skip foam roll.
Make Up WOD
Choose a WOD from M-W to make up. Discuss with coach beforehand.