2017-11-22


CrossFit Montgomery – CF

Warm-up

-500m Row

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

Mobility – Hip #1 (No Measure)

– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees

WOD

Thanksgiving with the Girls (Time)

For Time:

Angie’s House

– 20 Pull-ups

– 20 Push-ups

– 20 Sit Ups

– 20 Air Squats

Helen’s House

– 400 m Run

– 21 Kettlebell Swings (24kg/16kg)

– 12 Pull-ups

Fran’s House

– 15 Thrusters (95#/65#)

– 15 Pullups

Nancy’s House

– 400 m Run

– 15 Overhead Squats (95#/65#)

Grace/Isabel’s House

– 10 Ground To Overheads (135#/95#)

Kelly’s House

– 400 m Run

– 30 Box Jumps (24″/20″)

– 30 Wall Balls (20#/14#)

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