2019-06-25

CrossFit Montgomery – CF

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Warm-up

A)

Partner (with a coach if needed)

Partner A) row

Partner B) 2 rounds of Cindy with ring rows

Swap, each partner does each component once

B)

PVC Warm-up

C)

Hand stand holds, accumulate 1:00. No more than 20 seconds at a time

D)

3 wall walks

Metcon

Metcon (AMRAP – Rounds and Reps)

Death By Strict Handstand Pushups
STRICT

Rx – 1 pad. Even if you can only do one, that’s great! Do that 1, then maybe add a 2nd pad to get through the rest of the workout. Or move to a box HSPU. Talk to your coach!

10 round max

don’t have to be unbroken

score round+completed additional reps

Metcon (Time)

For Time:

Buy in: 750m row

Then:

30-20-10-20-30

sit ups

double unders

air squats

Cash out: 600m run

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