2019-08-09

CrossFit Montgomery – CF

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Warm-up

Metcon

Metcon (Time)

For Time:

10 – 1 wall balls

3 hang cleans (95/65;125/85)

1-10 burpees to a target

10 wall balls

3 hang cleans

1 burpees to a target

9 wall balls

3 hang cleans

2 burpees to a target

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.

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1 wall ball

3 hang cleans

10 burpees to a target
Target is a pull up bar that is just above outstretches arms/fingers when you’re standing normally with arms straight above your head.

Weightlifting

4 sets of 4 push press

Push Press (4/4/4/4)

Mobility

Foam roll and stretch hips/hamstrings/quads

Shoulders/lats/triceps

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