20201-01-06

CrossFit Montgomery – CF

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Warm-up

Metcon

Metcon (Time)

For time:

40-30-20-10

400m run

Step-ups (24in/20in) (rx+ 50/35# dumbbell)

Sit-ups

Air squats (rx- no weight) (rx+ hold dumbbell from step ups)

*400m run each time. reps decrease.

**Can hold the dumbbell however you want on all movements.

Mobility

spend some time getting to know your knots

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