2018-01-04

CrossFit Montgomery – CF

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

– 10 Inch Worm

– 50m Skipping

– 10 Plank Samsons

– 50m Skipping

– 10 Step Ups (each leg)

– 50m Skipping

Test

A: Rear Leg Elevated Split Squat (8RM – 12:00 @ 3010)

Rear leg elevated split squat.
Each rep must be on tempo. 3 count on the way down. no pause at the bottom or the top.

Metcon

If you missed Tuesday or Wednesday complete one of the tests (5k Row or 1RM Back Squat) instead of this Metcon.

B: Metcon (Time)

Ladder:

– 10 to 1 Pullups

– 1 to 10 Burpees

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