2019-08-15

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Back Squat (10/10/10)

try to work in the 60 – 80% range for your sets. can stay at the same weight, or go up.

weight only counts if it is unbroken. if athlete rests more than 3 seconds during the set, it is no longer unbroken.

18:00

Metcon

90 second rest between AMRAPS

A: 3:00 Cal Row Test (AMRAP – Reps)

max calories in 3:00

B: 3:00 Burpee Test (AMRAP – Reps)

AMRAP – 3:00

– Burpees

C: 3:00 Ring Row (AMRAP – Reps)

3:00 AMRAP –

Ring Rows

Accessory

foam roll – quads and lats

mobility – lacrosse ball around should blades

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