2019-03-21

Announcements

WE ARE OPEN FOR BUSINESS

We sincerely apologize for the inconvenience this has caused.

Our 4:30pm and 5:30pm classes are back on!

Make sure to preorder a tshirt so you can get your new CFM gear as quickly as possible!

Also, the final Friday Night Lights of the year is tomorrow!

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Skill

15:00 Pistol Squat skill work

Active Recovery

Metcon (AMRAP – Reps)

25:00 minute running clock
Round 1 —

-Minutes 0:00 – 2:30:

bike, row, or run at a moderate pace

-minutes 2:30 – 5:00:

foam roll calves

Round 2 —

-Minutes 5:00 – 7:30:

bike, row, or run at a moderate pace (do a different movement than in round 1)

-minutes 7:30 – 10:00:

foam roll quads

Round 3 —

-Minutes 10:00 – 12:30:

bike, row, or run at a moderate pace (choose the movement you haven’t done)

-minutes 12:30 – 15:00:

foam roll lats

Round 4 —

-Minutes 15:00 – 17:30:

ring rows at a moderate pace

-Minutes 17:30 – 20:00:

banded shoulder stretch

Round 5 —

-Minutes 20:00 – 22:30

air squats at a moderate pace

-Minutes 22:30 – 25:00

banded hamstring stretch

**score time actually spent mobilizing. every 30 seconds is 1 rep**

Make Up WOD

make up a wod from Mon, Tues, or Wed. Talk to your coach beforehand.

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