2019-10-10


CrossFit Montgomery – CF

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Warm-up

Skill

Spend some time on bar or ring muscle ups

15:00 to work on the skill.

Active Recovery

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP:

1 Round:

250m row

10 cossack squats (total)

10 single lead deadlfits (total)

200m run

10 overhead kettlebell swings

10 band presses (like we do in the banded sequence)

10 band pull downs (band around the rig , both hands holding onto the band and pulling hands down from bent against chest, to fully extended below the waist)
even though an AMRAP is listed, goal is just to steadily move for 20 minutes.

Make Up WOD

make up WoD from M-W.

Talk to your coach about space and clock use.

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