2019-11-19


CrossFit Montgomery – CF

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Warm-up

Metcon

do one or the other

Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

Weightlifting

Strict Pullup (unbroken)

3 sets of max unbroken strict pull-ups.

rest as needed between sets, but don’t take too much time between sets.

spend time rolling out lats, stretching shoulders, etc between sets.

numbers might be lower than expected since we are doing this after the baseline, but strict pull-ups are good for the soul.

use a band for scaling options.

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