2020-11-12

CrossFit Montgomery – CF

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Warm-up

Active Recovery

can either do the recovery wod, or the regular wod.

Metcon (Time)

Recovery:

**5 rounds at an easy – moderate pace

2:00 either rowing or biking or running

2:00 foam rolling or lacrosse ball(quads, lats, glutes)

2:00 stretching (shoulders, hips, hamstrings)

*spend the two minutes on one group of muscles. so the full two minutes on quads or lats or glutes, same for the stretching portion.

**try to alternate between rowing, running, or biking. Use whichever piece of equipment (or run) people doing the non-recovery wod aren’t using.

Metcon

20:00 AMRAP:

A) 0:00 – 2:00 cal bike

B) 2:00 – 3:00 rest

C) 3:00 – 7:00 thrusters/pull-ups

D) 7:00 – 9:00 rest

E) 9:00 – 11:00 cal row

F) 11:00 – 12:00 rest

G) 12:00 – 20:00 max 1 rep squat clean (form first, weight second)

A: Metcon (AMRAP – Reps)

20:00 AMRAP –

0:00 – 2:00

Cal Bike for reps

B: Metcon (No Measure)

2:00 – 3:00 rest, no score

C: Metcon (AMRAP – Rounds and Reps)

3:00 – 7:00

AMRAP

7 double KB thrusters (20kg/12kg each hand; Rx+ 24kg/16kg each hand)

7 pull-ups

D: Metcon (No Measure)

7:00 – 9:00 rest, no score

E: Metcon (Calories)

9:00 – 11:00 cal row

F: Metcon (No Measure)

11:00 – 12:00 rest, no score

G: Metcon (Weight)

12:00 – 20:00

1 rep squat clean

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