2019-01-08

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

on board

Weightlifting

Push Press

Push Press (5/5/3/3/3/1/1/1)

not a true 1 rep day, just a day to get some heavy weight moving a little bit

Metcon

4, 4:00 AMRAPs, 1:00 rest between rounds

Metcon (4 Rounds for reps)

4:00 AMRAP, 1:00 rest between rounds, score reps for each round
Round 1:

5 burpees

5 air squat

1:00 rest

Round 2:

5 air squats

5 push-ups

1:00 rest

Round 3:

5 push-ups

5 wall balls

1:00 rest

Round 4:

5 wall-balls

5 burpees

Core Work

max hold rkc plank

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