2017-10-05


CrossFit Montgomery – CF

Warm-up

– 200m Run

– 5 Inch Worms

– 10 Squat Thrusts

– 15 Mountain Climbers (each)

Fascia Conditioning – Anterior (No Measure)

Skill

L-Sit Progression

– Feet Supported

– Tucked L-Sit

– Single Leg L-Sit

– Double Leg L-Sit

Apparatus Scaling for L-Sits (Easiest to hardest):

– Between two jump boxes

– Paralletes

– Floor

– Rings (Performed correctly the rings are turned outward.

Metcon

Rest three to five minutes between pieces.

A: Metcon (Time)

Five Rounds For Time

– 50m Farmers Carry (2×45#, 2X25#)

– 50m Sled Push (4×45#, 2×45# + 2×10#)

B: Metcon (Time)

Five Rounds For Time

– 5 Pullups

– 5 Ring Dips

– 15 Wall Ball (20#/14# @ 10’/9′)

C: Tabata BW Deadlifts (AMRAP – Reps)

Eight Rounds (:20/:10)

– Body Weight Deadlifts

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