Announcement
Will are implementing Wodify for workout tracking and membership management. Wodify will replace our current payment system. Please be prepared to provide a credit card (Visa, Mastercard, American Express) or bank account for membership payments. We will be setting up your Wodify accounts this week. We apologize for the inconvenience, but cannot wait to fully implement Wodify at CrossFit Montgomery.
CrossFit WOD
Warm-up
Coach’s choice hip and shoulder mobility.
2 x: Warmup #1
– 5 Pullups
– 10 Pushups
– 15 Air Squats
250m row before each round.
Weightlifting
A: Back Squat (5,3,2,1,1,1)
5, 3, 2 reps for warmup then find your 1RM in 8:00.
B1: Weighted Pull-ups (5 x 2 to 3 Reps)
:30 Rest
B2: Ring Dips (5 x Max Reps @ 30X1)
:30 Rest
Finisher
Metcon (Time)
For Time:
– 400m Run
– 10 Burpees
– 15 Box Jumps (24″/20″)
– 20 KB Swings (24kg/16kg)
– 25 Wall Balls (20#/14# @ 10’/9′)