2017-10-12

CrossFit Montgomery – CF

Warm-up

Two Rounds

– 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

Body Weight 1 to 10 Ladder (Time)

1 to 10 Reps For Time

– Pullup

– Air Squat

– Pushup

– Situp

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