2018-10-02


CrossFit Montgomery – CF

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Warm-up

7:00 bike/row/run. athlete choice.

2 rounds:

5 inch worms

5 high leg kicks (each leg)

5 scap pulls

5 kip swings

5 pull-ups

5 hollow rocks

Underground Strength

27:00 Timecap

Accumulate 1000m total by combining the following:

walking barbell lunge

bear crawl

sled push (1-1.5x bodyweight on the sled)

farmers carry

front rack carry

cannot do more than 100m at a time, cannot do more than 250m of any one movement,must do at least 100m of each movement

Aerobic Conditioner

Metcon (Distance)

8:00 alternating run/walk
:30 second running

:30 second walking

score is distance traveled

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