2018-11-09


CrossFit Montgomery – CF

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Warm-up

200m run

1 round cindy

200m run

5 lunges each leg

10 kb swings

15 sit-ups

banded shoulder stretch on the rig

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory

couch stretch, 2:00 each side

then:

spend 2:00 each side foam rolling following areas:

calves

thighs

lats

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