2019-01-03

Announcements

We are back to our regularly scheduled classes:
5:30am, 11:30am, 4:30pm, and 5:30pm

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Ken’s choice

Then:

2:00 each leg foam rolling quads

2:00 shoulder stretches

Underground Strength

Metcon (Weight)

25:00 time cap
4 rounds:

-50m sled push, body weight on sled

-7-10 pull up negatives

*-4 single leg deadlifts each leg (use as recovery if necessary)

– 20 second plank of each, front/left/right

*Score weight of heaviest set

Finisher

Metcon (AMRAP – Reps)

Cardio Burn
8:00 EMOM

Work :30 seconds/rest :30 seconds

-odd rounds – Max calories

-even rounds – Max burpees

Score total reps

Leave a Reply

Your email address will not be published.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