2020-07-21

CrossFit Montgomery – CF

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Warm-up

Weightlifting

superset front plank with 1st, 3rd, and 5th sets of deadlifts. Accumulating 1:00 in the plank position each time.

A: Deadlift (3/3/3/3/3)

Front Plank (1:00 after 1st, 3rd, and 5th sets of DLs)

accumulate 1:00 after 1st, 3rd, and 5th sets

Finisher

Metcon (Time)

For time:

*21-15-9-3

Cal Row

Alternating Single Arm Snatch (50/35# dumbbell)

*HSPU (7-5-3-1)
Order of the WoD:

21 Cal Row

21 Alt Single Arm Snatch

7 HSPU

15 Cal Row

15 Alt Single Arm Snatch

5 HSPU

9 Cal Row

9 Alt Single Arm Snatch

3 HSPU

3 Cal Row

3 Alt Single Arm Snatch

1 HSPU

Scale:

Snatch-> lower weight -> kettlebell swings

HSPU-> 2 pads is the first scale -> Pike push ups or seated press -> Hand Release push ups

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