2018-08-07

CrossFit Montgomery – CF

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Warm-up

2 rounds:

100m run

25m high kicks

25m side to side lunge

25m walking samson stretch

25m butt kicks

25m high knees

then:

couch stretch, 2 minutes each position, each side

calf mobility: roll on foam roller or barbell for 2 minutes each side

Metcon

Metcon (Time)

For time
4 rounds:

Row 500

Rest 30 seconds

Run 400

Rest 1:00

Accessory

Metcon (AMRAP – Reps)

Extra core/grip work
4 rounds:

10 candle sticks

max bar hang

—try to hang in a hollow rock position, work shoulders, grip, and core.

*score is total seconds hanging from the bar

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