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
6:00 bike/row/ski combo
2:00 couch stretch each leg
10 hollow rocks
10 superman snaps
10 kb swings
then: 3-5 skin the cats
27 squat warm-up
depending on how your legs feel will determine the weight choice.
think of this as maintenance of strength as opposed to strictly strength building
Back Squat (5/5/5/5/5)
start around 60% and increase as necessary.
not going for a 5 rep PR. final sets should be challenging, but not so challenging that you struggle to finish
90 second break between sets.
building that engine…
Run and Row
*if athlete needs to sub out the run, athlete may bike 1200m or .75 miles
*if class has more athletes than rowers, stagger start and people can use the rowers as they are available.
*ski erg may be substituted for the rower as well at 400m instead of 500m, and athlete must use the ski erg for the entire workout
Rx+ – complete run with moderately heavy sandbag (so not the 20lb or not the 100lb)