2020-02-07


CrossFit Montgomery – CF

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Warm-up

Make Up WOD

Can use today to make up Monday’s workout if you missed it.

Note: we are doing 1 rep max deadlift on Monday. So, if you do a 2 rep max today, make sure you spend time tonight and this weekend doing some active recovery of your posterior chain.

Metcon

Choose one metcon below

If you didn’t row last week, it is recommended you use this time to establish a 5k row or a 5k run time.

If you rowed last week, it is recommended you establish a 5k run time or do the WoD.

If you would rather not row or run (hint we will all do a 5k in the near future), you can choose the metcon.

A: 5k Row (Time)

Max Effort 5k Row

B: 5k Run (Time)

Max Effort 5k Run

C: Metcon (AMRAP – Rounds and Reps)

25:00

steady moving through:

5 strict pull ups

10 weighted box step ups (each leg)

15 weighted sit ups

50m single arm farmers carry (one handed, other hand free, alternate at 25m)

50m single arm overhead carry (one handed, other hand free, alternate at 25m)

:30 front plank

:30 right plank

:30 left plank

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