2020-01-03

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

Warm-up (No Measure)

Banded shoulder stretch:

With band wrapped around pull-up bar, palm up:

2 times through:

:30 left arm stretched out

:30 right arm stretch out

wrap band around vertical bar:

2 times through:

:30 left arm bent back with elbow/bicep by your ear and palm facing the rig

:30 right arm bent back with elbow/ bicep by your ear and palm facing the rig

Weightlifting

Weighted Pull-ups (5/5/5/3/3/1/1)

strict

Pull-ups (2 sets of max pull ups strict, unbroken pull ups)

Metcon

Metcon (Time)

For Time:

*150 wall balls

every time you break on wall balls complete:

20 double unders

Mobility

quads and shoulders

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