2019-11-07


CrossFit Montgomery – CF

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Warm-up

Skill

It has to be coming this week…

15:00 bar muscle up work

Active Recovery

Metcon (AMRAP – Rounds)

20:00 at a steady pace

25m sled push

3-5 wall walks

5-7 pull-up negatives

5-7 perfect push ups

10 back extensions

10 pause air squats

15 cal row

Mobility

Immediately after the active recovery WOD, go into some foam rolling, shoulder stretch, couch stretch, hamstring stretch while you’re still warm/loosened up from the metcon

Make Up WOD

can do a make up WoD from M-W instead of active recovery. Talk to your coach.

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