Month: January 2015

CrossFit Montgomery – CrossFit Group

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

41 Railroad – CrossFit Group

Warm-up

– 2:00 Rower

Three Rounds

– Piriformis Stretch

– Instep Stretch

– Samson Stretch

– 5 Lunges (each)

Weightlifting

A: Turkish Get Up (3-3-3 (each arm))

Metcon

B: Metcon (AMRAP – Reps)

– 4:00 Row (for Calories)

– 3:00 of Strict Pull-Ups

– 2:00 of Front Squats (135#/95#)

– 1:00 of Push Press (115#/75#)