Announcements
Don’t forget to do your planks…
CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
PVC Pipe Warmup
– 10 Pass Through
– 10 Twist
– 10 Good Morning
– 10 Pole Stretch
– 10 Overhead Squat
Three Rounds
– 5 Single KB OH Squat (each side)
– 5 Downward Dog into Cobra Pose
Weightlifting
A: Overhead Squat (2/2/2/2/2/2 w/ 2:00 Rest)
WOD
B: Metcon (Time)
10 to 1 Reps For Time
– KB Snatch – 24kg/16kg (each arm)
Note: 10 KB snatch w/ one arm, 10 KB snatch w/ second arm. 9 each, 8 each, etc.