2017-12-07


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.

WOD

Metcon (Time)

Hang on Bar for 6 Minutes.

Track how many times you drop from the bar.

Perform that many rounds for time of:

– 500m Row

– 20 Burpee Pullups

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