2019-11-20

CrossFit Montgomery – CF

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Warm-up

3:00 cardio warm up

Then:

10 kb swings

10 sit ups

1:00 couch stretch each leg

10 kb swings

10 sit ups

1:00 couch stretch each leg

2:00 lacrosse ball around each shoulder blade

PVC shoulder warm up

Squat warm up with a plate

Weightlifting

20:00 to find a 1 rep max

Overhead Squat (1 rep max)

Metcon

Power Test #1 (Time)

For Time:

– 250m Row

– 15 KB Swings (32kg/24kg)

– 25 burpees

– 15 KB Swings (32kg/24kg)

– 250m Row

Mobility

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