2020-01-06

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CrossFit Montgomery – CF

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Warm-up

A: Squat warm-up B (No Measure)

250 row or 200 run

With a barbell:

10 bent over row

10 romanian deadlifts

10 hang cleans

10 shoulder press

10 good mornings

10 barbell squats

While holding onto the rig:

10 leg swings forward/backward (each leg)

10 leg swings side to side each leg

on a short box:

5-7 box jumps focusing on “sticking” the landing and landing in a solid position (keep arms by your side and only use quads)

5-7 “step offs”, landing in a good position with both feet on the ground, knees bent

on the floor on hands and knees

10 shoulder rolls forward

10 shoulder rolls backward

10 alternating between cat/cow pose

10 reps of opposite hand foot stretched out, alternate sides

on your back

10 glute bridges

10 hollow rocks

start warming up for front squats

Weightlifting

A: Front Squat (5/5/5/5/5)

Metcon

Metcon (Time)

5 Rounds for Time:

12 Flutter kicks each leg

10 Hollow rocks

8 Barbell lunges total (95/65; 125/85) (weight on your back)

6 Hang cleans (same weight)

4 Push Presses (same weight)

Core Work

not scored, if you have time at the gym or can do this at home

3 rounds of max “6 inches” hold. rest 30 seconds between each set

6 inches hold: lie on your back, lift both feet 6 inches off the ground, keep your hands by your sides palms down

Mobility

pigeon pose 2:00 each side

ankle flexibilty- put your foot on a box at a comfortable height, hold you ankle to keep your foot flat on the box, force your knee out and past your toes as far as possible.

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