2020-10-13

CrossFit Montgomery – CF

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Warm-up

Metcon

Metcon (Time)

For time:

*20/15 cal bike

50 double unders

20 over head lunges (total) (50/35#)

50 double unders

20 suit case crunches

50 double unders

*20/15 cal row

50 double unders

20 burpees
If class is too big athletes may start on either bike or row, then do the other movement when they get to that portion

B: Metcon (AMRAP – Rounds and Reps)

*Death by:

Pullups + toes 2 bar (Rx+: C2B and T2B)

1 pull up

1 toes 2 bar

2 pullups

2 toes 2 bar

3 pullups

3 toes 2 bar

.

.

.

Until you can finish the reps in a round.

Score is total rounds + additional reps

*Capped at 10 rounds.
Scales:

Pull-ups-> ring rows

Toes 2 Bar -> knee raises -> candle sticks -> v-ups -> sit ups

Mobility

Lacrosse ball in glutes and shoulder blades

Foam roll lats and quads

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