2019-04-12

CrossFit Montgomery – CF

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Warm-up

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Wherever you stopped in the previous 3:00 cycle, start there on the next one. So if you are 3 push ups in when Cycle 1 ends, start Cycle 2 on push-ups.

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

Accessory

Core or mobility, or both.

Core –

:30 of each of the following for 3-5 rounds:

-flutter kicks

-bicycles

-heel touches (lay flat on your back, with heels on the ground, and knees bent. Keep arms straight and tap your heels with your finger tips, alternating side to side.

Mobility-

Will probably need some hamstring and hip stretching. Complete 2-3 rounds of:

1:00 couch stretch each side

Banded hamstring work, :30 each position (leg straight up, leg out to the side, and leg across your body)

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