2019-08-22

CrossFit Montgomery – CF

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Warm-up

Metcon

3:00 rest between AMRAPs

After Part A, slide boxes off the mats to make more room.

After part B, take the weights/bars off the racks to make room for T2B

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

15 Box Jumps

10 Ring Dips

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

15 Weighted Sit-ups (45/25)

10 Back Squats (185/135; 225/165)

C: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

15 Toes-2-Bar

50 Double Unders

Core Work

5:00 rest after part C before starting Core Work finisher.

no rest between A & B, other than the 10 seconds from the tabata timer

1 second = 1 rep

A: Tabata Front Plank (AMRAP – Reps)

Tabata Front Plank

B: Tabata Side Plank (AMRAP – Reps)

Tabata Side Plank, alternating between left and right

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