CrossFit Montgomery – CF
Spend some time on bar or ring muscle ups
15:00 to work on the skill.
Metcon (AMRAP – Rounds and Reps)
10 cossack squats (total)
10 single lead deadlfits (total)
10 overhead kettlebell swings
10 band presses (like we do in the banded sequence)
10 band pull downs (band around the rig , both hands holding onto the band and pulling hands down from bent against chest, to fully extended below the waist)
even though an AMRAP is listed, goal is just to steadily move for 20 minutes.
Make Up WOD
make up WoD from M-W.
Talk to your coach about space and clock use.