Categories
Workouts

2016-11-03

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

2x: Olympic Warmup (Snatch) (No Measure)

– 5 Down and Ups

– 5 Shrugs

– 5 High Elbows

– 5 Muscle Snatches

– 5 Overhead Squats

– 5 Snatch Balance

– 5 Squat Snatches
Once with PVC. Then with barbell.

Skill

10:00

– Snatch Balance

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:00

Buy-in: 1k Run

– 10 Pullups

– 20 Air Squats

– 50 Double Unders