2020-02-06


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

Overhead Squat (3/3/3/3/3)

Metcon

Metcon (AMRAP – Reps)

16:00 Rotating EMOM:

Station 1: Ring Rows

Station 2: Push-ups

Station 3: Sit ups

Station 4: Air squats
Your score is the combined total of the lowest reps in a round of each movement.

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