2019-08-01

2019-08-01

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m run 2 rounds: 10 kb swings 10 sit ups 2 rounds: 5 kip swings 5 scap pulls 5 hollow rocks 2 rounds: 7 jump tucks (jump and bring your knees up at the top of your jump) 7 squat jumps (squat, then jump from the bottom) […]

2019-07-31

2019-07-31

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250row 10 lunge with reach, total 5 inch worm 5 down ward dog -> cobra 10 hollow rocks on a box: 3 position hip stretch (like pigeon pose, but your foot and knee are flat on the box, stretch to the knee, to mid shin, and to […]

2019-07-30

2019-07-30

CrossFit Montgomery – CF View Public Whiteboard Warm-up Metcon Metcon (Time) For time: 10 rounds – 100m sprint 100m walk 25 DUs 10 burpeesBuilt in rest. No stopping during the working portions. Accessory 3 sets of max RKC plank

2019-07-29

2019-07-29

CrossFit Montgomery – CF View Public Whiteboard Warm-up 250m row 10 jumping jacks 10 push ups 10 air squats 10 ring rows 10 squat jumps :30 pigeon pose left/right :30 piriformis stretch left/right 200m run PVC sequence Burgener’s warm-up, snatch (with a pvc) Weightlifting 3-5 sets of warm-up with a barbell adding weight each time. […]

2019-07-26

2019-07-26

CrossFit Montgomery – CF View Public Whiteboard Warm-up coaches’ choice Metcon Can do A or B first. Rest 5-10 mins between parts. No more than 10 minutes. A: 100 Burpees (Time) For Time: – 100 Burpees 100 Wall Balls for Time (Time) Mobility spend remainder of time on mobility. suggestions: foam rolling quad and calves; […]

2019-07-25

2019-07-25

CrossFit Montgomery – CF View Public Whiteboard Warm-up 4:00 row/ski/bike 2 rounds: 5 inchworm->downward dog->cobra 5 lunge with reach across gym: high kicks high knees fanny kickers side to side lunge calf stretch banded hamstring flossing with the band wrapped around a pole Metcon with a 40:00 running clock: A: Metcon (Time) 6 Rounds for […]

2019-07-24

2019-07-24

CrossFit Montgomery – CF View Public Whiteboard Warm-up 400m jog 2 rounds: 10 jumping jacks 10 boot strappers 2 rounds: 10 kb swings 10 sit ups 2 rounds: 5 kip swings 5 scap pulls 5 pull-ups 2 rounds: 10 wall squats 3 wall walks 400m run banded shoulder sequence 2 rounds: 5 wall balls 3 […]

2019-07-23

2019-07-23

CrossFit Montgomery – CF View Public Whiteboard Warm-up 2:00 row/ski/run/bike Across gym: High kick Lunge with reach Burpee broad jump Then: With band around the pole: 10 air squats 10 side lunges, L 10 side lunges, R Then: Partner sit ups with a wall ball, 10 per partner Partner wallballs, 10 each Weightlifting Back Squat […]

2019-07-22

2019-07-22

CrossFit Montgomery – CF View Public Whiteboard Warm-up start at front of the gym, jog out the back door and around the gym then: high kicks across gym lunge with trunk twist back jog same route side to side lunge inch worm 1/2 way, bear crawl other 1/2 jog same route 2 rounds cindy pvc […]