2018-08-15


CrossFit Montgomery – CF

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Warm-up

400m run

2 rounds:

5 scap pulls

5 kip swings

10 kb swings

10 lunges with reach

burgerners warm-up, snatch

Weightlifting

5/5/5/5/5 strict press

Shoulder Press (5/5/5/5/5)

start at 50% and increase as possible

not necessarily going for a 5 rep pr, just building strength

Finisher

Metcon (AMRAP – Reps)

15:00 EMOM
rotate each minute between: KB Swings (24/16), sit-ups, pull-ups

0:00-1:00; 3:00-4:00; 6:00-7:00; 9:00-10:00; 12:00-13:00 Kettlebell Swings

1:00-2:00; 4:00-5:00; 7:00-8:00;10:00-11:00; 13:00-14:00 Sit-ups

2:00-3:00; 5:00-6:00; 8:00-9:00; 11:00-12:00; 14:00-15:00 Pull-ups

score is lowest total round

name of the game is pacing and steady work, listen to your body, especially if you pushed it Mon/Tues

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