2019-10-15


CrossFit Montgomery – CF

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Warm-up

Metcon

A: Handstand Push-ups (8:00 EMOM)

Rx – kipping

Rx+ – strict

try to do the same number of reps each round.

if Rx+ – must do at least 2 strict per round to count it (and only count the Rx+ reps)

B: Metcon (Time)

4 Rounds For Time:

400m run

10 box jumps (24/20)

*7 deadlifts

4 toes 2 bar

*weight on deadlifts decreases each round

Round 1 – 285/200; 315/220

Round 2 – 265/185; 295/205

Round 3 – 245/170; 275/190

Round 4 – 225/155; 255/175

Mobility

roll out. lacrosse balls/foam rollers for quads/calves/glutes for sure. we also have brand new bands for some hammy stretchin

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