2019-04-15

CrossFit Montgomery – CF

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Warm-up

On the board + hip mobility

Metcon

Four, 5:00 AMRAPs with 2:30 rest in between

A): Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
6 Wall Balls (20/14)

6 T2B

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
6 T2B

6 Push-ups

C): Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
6 Push Ups

6 Sit-ups while holding Wall Ball (20/14) to your chest

D: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
6 Sit ups while holding Wall Ball (20/14) to your chest

6 Wall Balls (20/14)

Mobility

2:00 Couch Stretch Each Side

2:00 Psoaz release with either lacrosse ball or kettle bell handle. each side

Banded hamstring stretch: while flat on your back – leg straight up, out to the side, and across the body, 30 seconds each position, 2 times each leg

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