2018-10-11


CrossFit Montgomery – CF

View Public Whiteboard

Underground Strength

Warm-up

3:00 on each – bike, row, run any order

2 rounds:

5 downward dogs into cobra

:30 second cobra on the rings

:30 second cossack squat

5 scap pulls

5 kip swings

10 kb swings

10 sit ups

Metcon (Weight)

5 rounds:

50m sled push (25m high bar/25m low bar) 1-1.5x body weight

25m double kettlbell overhead carry

*25m front rack barbell lunge

*25m barbell back lunge

5-10 strict pull-ups

10-15 perfect push-ups

score weight on barbell. use same weight for front rack and back

Leave a Reply

Your email address will not be published.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