2019-12-03


CrossFit Montgomery – CF

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Warm-up

Warmup #1 (No Measure)

4:00 row/bike/ski/run combo

across the gym:

high kick

side to side lunge

fanny kicks

high knees

2 rounds

10 kb swings

10 sit ups

plate warm-up

Weightlifting

Back Squat (9/7/5/3/1)

70%

75%

80%

85%

90%

Metcon

A: Metcon (AMRAP – Rounds)

15:00 Rotating EMOM

Rounds 1, 4, 7, 10, 13 – 5 HSPU

Rounds 2, 5, 8, 11, 14 – 15/12 cal row

Rounds 3, 6, 9, 12, 15 – 25 hollow rocks

score each rounds completed. max score is 15.

if you don’t finish the reps in a round, work into the next minute, then rest until the start of the next round, and start on the same movement you would have been on if you had not rested.

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