Categories
Workouts

2014-12-30

CrossFit Montgomery – CrossFit Group

Warm-up

Three Rounds

– 60 Seconds Row

– 6 Pushups

– 6 Lunges (each)

– 6 Situps

– 6 Air Squats

– 6 Ring Rows

3x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

A: Zombie Squat (12-12-12-12 w/ 1:30 Rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00

– 6 Ring Dips

– 6 Strict Ring Rows
AMRAP – 6:00

– Max Muscle Ups

Weightlifting

C: Metcon (Weight)

EMOM – 6:00

– 3 TnG Deadlifts