2020-10-20

CrossFit Montgomery – CF

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Warm-up

Metcon

5:00 rest between A&B

A): Metcon (AMRAP – Rounds and Reps)

10:00 clock

Buy in: 1000m/800m (male/female) row/ Rx+ : 1200/1000m row

In remaining time AMRAP:

10 weighted step ups (50/35#) (total)

6 single arm alternating dumbbell Snatch (same dumbbell) (each arm)

4 burpees over the dumbbell

B: Metcon (AMRAP – Rounds and Reps)

10:00 clock

Buy in 800m run (1000m for Rx+)

Then AMRAP in remaining time-

*10 box jumps (24/20)

6 jump squats (squat down, then jump up)

4 burpee pull ups

*Step ups are Rx

Mobility

Post WoD mobility

Metcon (AMRAP – Reps)

*Foam roll: quads, back, and lats

**Lacrosse ball: shoulder blades and glutes

*Each second is 1 rep for foam rolling

**Each second is 2 reps for lacrosse ball

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