2017-10-16

2017-10-16

CrossFit Montgomery – CF Warm-up – 400m Run 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 […]

2017-10-13

2017-10-13

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Single Legged Deadlifts (Each leg) – 5 Burpee Broad Jumps Note: No weight. Mobility – Hip #2 (No Measure) Banded Hip Distraction – […]

2017-10-12

2017-10-12

CrossFit Montgomery – CF Warm-up Two Rounds – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between […]

2017-10-11

2017-10-11

CrossFit Montgomery – CF Warm-up – 400m Run 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 Air Squats Mobility – Hip #1 (No Measure) – 3 Position Piriformis and Hip Capsule Mobility1 Minute each position each leg. 1x: Warmup #1 (No Measure) – 5 Pullups – 10 Pushups – 15 […]

2017-10-10

2017-10-10

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning. 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD A: Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, […]

2017-10-09

2017-10-09

CrossFit Montgomery – CF Warm-up – 2:00 Jump Rope Mobility – Hip #2 (No Measure) Banded Hip Distraction – 2:00 Each Hip 3x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Weightlifting Bear Complex (1RM – 15:00) Power Clean Front Squat Push Press Back Squat Second Push Press […]

2017-10-06

2017-10-06

CrossFit Montgomery – CF Warm-up – 400m Run Band Pulls – 25m High Kicks – 25m Side to Side Lunges – 25m Fanny Kickers – 25m Inch Worms Four Rounds – 5 Single Legged Deadlifts (Each leg) – 5 Burpee Broad Jumps Note: No weight. Mobility – Hip #1 (No Measure) – 3 Position Piriformis […]

2017-10-05

2017-10-05

CrossFit Montgomery – CF Warm-up – 200m Run – 5 Inch Worms – 10 Squat Thrusts – 15 Mountain Climbers (each) Fascia Conditioning – Anterior (No Measure) Skill L-Sit Progression – Feet Supported – Tucked L-Sit – Single Leg L-Sit – Double Leg L-Sit Apparatus Scaling for L-Sits (Easiest to hardest): – Between two jump […]

2017-10-04

2017-10-04

CrossFit Montgomery – CF Warm-up – 2:00 Jump Rope Mobility – Hip #2 (No Measure) Banded Hip Distraction – 2:00 Each Hip 3x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings Metcon A: Metcon (AMRAP – Rounds and Reps) EMOM – 10:00 – 1 Power Clean + 1 […]

2017-10-03

2017-10-03

CrossFit Montgomery – CF Warm-up – 1:00 Single Unders – 1:00 Double Unders – 1:00 Single Unders Warm-up – Posterior Chain (No Measure) Fascial conditioning. 2x: Warmup #2 (No Measure) – 5 Lunges (each) – 10 Situps – 15 Kettlebell Swings WOD A: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups […]