2020-01-14

CrossFit Montgomery – CF

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Warm-up

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

Front Squat (3/3/3/3/3/3)

E2MOM

Front Squat (max reps at the weight you did for your 3rd set)

start 2:00 after your final set

Metcon

Metcon (Time)

For Time:

10-1 Toes 2 Bar

1-10 KB Swings (24/20)

5 burpees between Toes 2 Bar and KB Swings

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