2019-11-26

Announcements

Thanksgiving week schedule:

Wednesday: 5:30am, 11:30am and 4:30pm. No 5:30pm class

Thursday: Closed

Friday: 9:00am and 4:00pm.

Saturday: 9:00am

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Skill

Row clinic. 10:00 of rowing work.

Think about the row the same way you’d think about cleans.

Extend legs, open hips, then bend your arms. Then, it’s arms extend to feet, close the hips, “squat” back down.

Metcon

A: Metcon (Time)

For time:

21-15-9

Deadlifts (225/165)

Box jumps (24/20)

Push-ups

1000m run, 800m run, 400m run
run after the push ups, distance goes down.

1000m after the round of 21

800m after the round of 15

400m after the round of 9

Mobility

shoulders, hips, and hamstrings

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