CrossFit Montgomery – CF

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bar muscle up 15 mins

Active Recovery

20 mins of continuous moving at a steady pace

Each round consists of:

200m run

250m row

10 dumbbell lunges total

8 push ups

6 kb swings


You should have 10 – 15 minutes left in class to foam roll lats/quads/calves. Also, use the lacross ball around your shoulder blades.

Make Up WOD

choose a wod from a previous day and complete that today instead of the active recovery.

talk to your coach about how to plan your workout.

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