2018-12-05

Announcements

don’t forget to come in the back when it’s cold
Holiday Party Dec 9th 5:00 PM Katechis farm. Check FB for a sign up sheet, or tell a coach what you want to bring. The gym is providing the meat.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

2:00 your choice of rowing or biking or ski erg

then:

2 rounds –

–5 kip swings

–5 scap pulls

–10 push-ups

–10 sit ups

quick pvc sequence

Weightlifting

Bench Press (3/3/3/3/3)

15:00-

start around 60-70%

increase as necessary, ask for a spot when needed

Underground Strength

Metcon (Weight)

4 Rounds
*50m double kb over head carry

*50m offset (front rack and farmer’s carry) alternate at 25m

8 single leg deadlifts each leg (controlled w/ barbell or kettlebell)

15 ghd sit ups (scale with candlesticks)

*score combined weight

*50m unbroken for each part

Anabolic Add-On

cal bike (AMRAP – Reps)

If time permits:

3 rounds

:30 second cal bike/:30 rest

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