CrossFit Montgomery – CF

View Public Whiteboard



15:00 Bar Muscle Up

I know it’s coming…


Steady pace. Can treat as a WOD if you need to, or active recovery.

Metcon (AMRAP – Reps)

20:00 rotating EMOM
Rotate through:

Ring rows

Russian KB swing

Plank hold

Air squats

Foam roll/stretch

If recovery work for about 30 to 40 seconds at steady pace.

If you’re not treating this as recovery, go for Max reps at each station. Plank hold=1 second per rep. Skip foam roll.

Make Up WOD

Choose a WOD from M-W to make up. Discuss with coach beforehand.

Leave a Reply

Your email address will not be published.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