2019-04-17

CrossFit Montgomery – CF

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Warm-up

Weightlifting

16:00

Shoulder Press (5/5/5/5/5)

Metcon

A: Metcon (AMRAP – Reps)

10:00 EMOM
40 seconds of work, 20 seconds of rest

Max Double Unders

Aerobic Conditioner

Calorie Test #1 (Calories)

For Calories:

– 1:00 Rower

– 3:00 Rest

– 1:00 Rower

Calorie Test #2 (Calories)

3 rounds:

:30 seconds calories on bike

1:30 rest
complete the 3 rounds back to back

Mobility

2:00 foam roll calves and quads, each leg

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