2020-02-13

CrossFit Montgomery – CF

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Warm-up

50m jog (down and back in gym)

25m walking knee hugs

25m walking straight leg dead lift

50m jog

25m high kicks

25m side to side lunge

50m jog

25m bear crawl

25m burpee broad jump

50m jog

Then:

2 Rounds:

10 hollow rocks

10 Superman snaps

Then:

Banded warm up

Then:

3-5 reps of each movement on each arm/leg

Metcon

rest between metcons is half the time it takes you to complete the first one

A: Metcon (Time)

For time:

20 – 12 – 4

– Single arm dumbbell snatch, total (50/35#)

– Single arm dumbbell push press, total (50/35#)

– Mountain Climbers

rest

then:

4-12-20

– mountain climbers

– single arm dumbbell push press, total (50/35#)

– single arm dumbbell snatch, total (50/35#)

Weightlifting

if your legs or back feel over taxed from the previous couple of days, go lighter and just work through the sets. every day doesn’t have to be a physical PR. sometimes you get a mental PR just for working.

Back Squat (6/6/4/4/2/2)

Mobility

Foam roll those quads and hit that couch stretch.

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