2019-07-22

CrossFit Montgomery – CF

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Warm-up

start at front of the gym, jog out the back door and around the gym then:

high kicks across gym

lunge with trunk twist back

jog same route

side to side lunge

inch worm 1/2 way, bear crawl other 1/2

jog same route

2 rounds cindy

pvc sequence

Gymnastics

Strict Pullup (12:00 to do 3 sets max unbroken strict pull-ups)

12:00

Rest as needed between strict pull-ups.

If you do not have strict pull-ups, rotate through the following movements like an emom

minutes 1, 5, 9: bottom half pulls

minutes 2, 6, 10: top half pull

minutes 3, 7, 11: pull up negatives

minutes 4, 8, 12: hollow hold with a banded pvc pull

Finisher

A: Metcon (Time)

For Time:

*50 Ring Dips

Every time you break on ring dips, complete the following:

10 box jumps (24/20)

10 lunges, total

10 air squats

Mobility

time remaining spend on foam rolling and chatting with your classmates

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