2020-11-16

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Overhead Squat (5/5/5/5/5)

moderate weight, with good form. it’s been a whiile since we did overhead squats in the strength portion, so really push depth and form.

Metcon

Aerobic Capacity

Do A or B depending class size and equipment available.

A: Metcon (Time)

5 Rounds for Time:

500/400m row (guys/girls)

50 Double Unders (*Rx+ – Double Unders unbroken)

*if you miss the 50 unbroken, you can either start over, or continue and not count as Rx+

B: Metcon (Time)

5 Rounds for time:

.63 miles/.5miles biked (.63 is 1000m rounded to what our screens display)

50 Double Unders (*Rx+ – Double Unders unbroken)
this is an overflow option. athletes do either A or B.

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