2018-09-20

CrossFit Montgomery – CF

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Warm-up

400m run

across the gym:

high kicks

side to side lunge

high knees

butt kicks

:30 hollow hold

pvc pipe sequence

burgener warm up, snatch

Weightlifting

take 2-3 minutes to warm-up to starting weight, probably around 50%-60% of 1 rep

Power Snatch (6 rounds E2MOM: 1.1.1)

pause 10 seconds between each lift.

Aerobic Conditioner

Don’t stay home today.

Choose the row or run.

5k Row (Time)

Max Effort 5k Row
35:00 cut off

5k Run (Time)

Max Effort 5k Run
35:00 cut off

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