2019-07-10

CrossFit Montgomery – CF

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Warm-up

4:00 row/ski/bike/run combo

10 goblet squats with a pause at the bottom (2-3 seconds) light weight

10 cossack squats with same kb

10 goblet squats with a pause at the bottom (2-3 seconds) moderate weight

10 cossack squats with same kb

10 wall squats, reps only count when you are as close as possible to the wall

banded should stretch

with a barbell-

5-7 each arm behind the neck elbow rotations

10 good mornings

5-7 tempo front squats with empty barbell, 5 count, pause at the bottom

3-5 warm up sets, should be at your working weight by the end of it.

Weightlifting

Front Squat (6×2)

80-90%

bigger range, hit some big numbers.

18:00 to complete

Metcon

4:00 rest between metcons

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP
8 front rack lunges, total (115/80)

8 push presses (115/80)

*use the same barbell/weight for both movements

B: Metcon (Time)

For Time:

8 100m sprints, walk back.
Sprint 100m, walk back to starting point, sprint again.

You can walk as fast as you need/want, but no jogging. Power walking is fine if you really want to :)

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