CrossFit Montgomery – CF
Warm-up
Two Rounds
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
Fascia Conditioning – Anterior (No Measure)
Skill
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
Metcon
Weston (Time)
5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry, 45#
50m Dumbbell Waiter’s Walk, Right Arm, 45#
50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here
Rx: 24kg/16kg Kettlebell