2019-09-16

CrossFit Montgomery – CF

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Warm-up

250 row

200 run

10 boot strappers

10 lunge with reach

1 round of Cindy:

5 pull ups

10 push ups

15 air squats

PVC Sequence

weightlifting primer:

With a barbell:

5 shoulder press

5 snatch balance

5 ohs with a 5 second pause in the bottom

Weightlifting

Percent is percent of 1 rep

Overhead Squat Wave Sets #1 (6/4/2 * 3)

0:00 – 2: 00 6 @ 55%

2:00 – 4:00 4 @ 60%

4:00 – 6:00 2 @ 65%

6:00 – 8:00 6 @ 60%

8:00 – 10:00 4 @ 65%

10:00 – 12:00 2 @ 70%

12:00 – 14:00 6 @ 65%

14:00 – 16:00 4 @ 70%

16:00 – 18:00 2 @ 75%

Metcon

A: Metcon (AMRAP – Reps)

16:00 Alternating EMOM:

Air squats

Pull-ups

Push ups

Suit case crushes

Mobility

spend a few minutes cooling down, foam rolling, and chatting with classmates

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