2020-02-12

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

Metcon

2:30 rest between metcons

Rx – 5:00 AMRAPs with 2:30 rest

Rx+ 7:00 AMRAPS with :30 rest, same weight and rep scheme

A: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

11 Thrustes (95/65)

30 double unders

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

30 double unders

11 back squats (95/65)
try to do back squats from the floor

clean, then bring the bar carefully behind the neck for back squats

C: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

11 Back squats (95/65)

11 thrusters (95/65)

Core Work

Tabata Front Plank (AMRAP – Reps)

Tabata Front Plank

Tabata Left Side Plank (AMRAP – Reps)

Tabata Left Side Plank

Tabata Right Side Plank (AMRAP – Reps)

Tabata Right Side Plank

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