2019-09-17


CrossFit Montgomery – CF

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Warm-up

2:00 row/run/ski/bike combo

2 rounds:

10 kb swings

10 sit ups

10 cossack squats

banded shoulder warm up

with a barbell:

5 shoulder press

5 push press

5 front squat

5 back squat

5 barbell sweeps

grab equipment and begin warming up for weights and doing a few reps of each movement

Metcon

4:00 rest between AMRAPs

A: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15 Wallballs

7 Toes 2 bar

3 Power Cleans (135/85; 165/105)

B: Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

12 Box Jumps (20/16)

6 Barbell Burpees

3 Front rack lunges (each leg) (95/65; 135/85)
box jumps are low so you can keep moving the whole time, and also your legs are going to be tired…

C: Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

9 wall balls

4 toes 2 bar

2 power cleans (165/105; 205/135)

Mobility

cool down, stretch, socialize

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