2018-09-07

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

5 minute row or bike or run

2 rounds:

lunge with reach across gym

high kick back

side to side lunge across gym

walking single leg deadlift back

Weightlifting

Sumo Deadlift (3 reps)

18 minutes to find a heavy 3 rep

Finisher

Metcon (AMRAP – Reps)

10:00 Ladder AMRAP

weight- Rx: 35/20; Rx+: 50/35
increase reps by 1 for every round completed

-1 dumbbell snatch each arm

1 burpee

-2 snatches each arm

2 burpees

-3 snatches each arm

3 burpees

-4 snatches each arm

4 burpees

etc…

Leave a Reply

Your email address will not be published. Required fields are marked *