2014-06-03

Announcement
We 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
3 x: Warmup #2
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Skill
Handstand hold practice for 5 to 10 minutes.

Weightlifting
Six Rounds w/ 2:00 Rest
A1.: Clean Grip Deadlift (3,3,2,2,1,1)
Clean grip deadlift with pronated grip and performed as you would a first pull on a clean.
A2.: Handstand Push-ups (6 x 3)

Finisher
Metcon (Time)
Four Rounds w/ 1:00 Rest
– 15 Hollow Rocks
– :30 Handstand Hold
– 15 HR Pushups
– 30 Double Unders

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