2018-08-08


CrossFit Montgomery – CF

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Warm-up

5 minutes on bike

Band sequence

-front pull

-back pull

-over head pull

-stand in band and press

Wrist stretch

Foam roll thoracic and lats 2 minutes each location

Weightlifting

Bench Press (5/5/5/5/5)

start at 50% of 1 rep if known

Finisher

Rest 4:00 between metcons

Metcon (AMRAP – Rounds and Reps)

A) 4:00 AMRAP
25 double unders

5 hang snatches (rx: 85/55) (rx+115/70)

*control the bar*

Metcon (Time)

B) For time
21-15-9

Wall Balls (20/14)

Russian KBS (32/24)

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