2018-10-09

2018-10-09

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 bike (:30 sprint, :30 second easy) Then 2 rounds: 5 scap pulls 5 kips swings 5 strict pull-ups (switch grip for a challenge) :30 downward dog to :30 scorpion Gymnastics 10:00 muscle-up progressions/practice Metcon 4 rounds, decreasing distance and reps each round: 800-600-400-200m run 20-15-10-5 pull-ups […]