2019-12-05

CrossFit Montgomery – CF

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Warm-up

Warmup #2 (No Measure)

250m row

10 scap pulls

10 kip swings

10 air squats

1:00 couch stretch leg

200m run

5 pull ups

10 push ups

15 air squats

1:00 couch stretch each leg

PVC Sequence

Metcon

rest one round between each death by.

start back over at 2 reps (for the first round of each new movement)

A: Metcon (AMRAP – Reps)

AMRAP:

Double death by Pull-ups, C2B for Rx+
each round is double, so round 1 you do 2 pull-ups, round 2 you do 4, etc…

max of 10 rounds.

once you can no longer complete the reps, you are done with this AMRAP.

If you don’t finish the reps in the minute, you’re done and your score is total reps completed.

B: Metcon (AMRAP – Reps)

AMRAP:

Double death by box jumps (24/20;30/24)
each round is double, so round 1 you do 2 box jumps, round 2 you do 4, etc…

max of 10 rounds.

once you can no longer complete the reps, you are done with this AMRAP.

If you don’t finish the reps in the minute, you’re done and your score is total reps completed.

C: Metcon (AMRAP – Reps)

AMRAP:

Double death by wall balls (20/14 to 10/9 feet)
each round is double, so round 1 you do 2 wall balls, round 2 you do 4, etc…

max of 10 rounds.

once you can no longer complete the reps, you are done with this AMRAP.

If you don’t finish the reps in the minute, you’re done and your score is total reps completed.

Mobility

spend some time getting to know your knots.

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