– 100 Single Unders
– Front Band Pulls x 10
– Top Band Pulls x 10
– Rear Band Pulls x 10
– Band Pass Through x 10
– Band Press x 10
– 50m Bear Crawl
Four Rounds w/ Partner
15-12-9 Reps
– KB Swings (24kg/16kg)
– Burpee
Partner 1 does round 1, 3 and 5. Partner 2 does round 2, 4 and 6. A round is 15, 12, 9 of kb swings and burpees.
Join us in welcoming Coach Adrienne to the CFM Family! Adrienne McPhaul has been CrossFitting since 2010 and is a firm believer in working toward being better today than yesterday. With no athletic background and leading a sedentary life until her early thirties, Adrienne lost over 100 pounds and started running. After accruing almost every injury possible completing her first marathon, Adrienne decided maybe she should find out what that “cross training” thing in her running plan meant in order to get stronger. A friend introduced her to Crossfit, and, after overcoming her initial terror, she fell in love.
Adrienne has gone on to become Level 1 certified and has attended seminars for CrossFit Endurance, CrossFit Olympic Lifting, CrossFit Movement and Mobility, and CrossFit Rowing as well as the Whole9 Foundations of Nutrition seminar and various workshops and seminars on Olympic Lifting, kettlebells and judging.
“Over the last four years I have discovered that I can be strong in ways I never thought possible and I am excited about helping other people in their journey. CrossFit Montgomery has been a place I have been able to turn to for advice and encouragement since I started CrossFit and I strongly believe in the programming and the mission. I’m proud to be part of it.”