CrossFit Montgomery – CF
Warm-up
-500m Row
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
WOD
Thanksgiving with the Girls (Time)
For Time:
Angie’s House
– 20 Pull-ups
– 20 Push-ups
– 20 Sit Ups
– 20 Air Squats
Helen’s House
– 400 m Run
– 21 Kettlebell Swings (24kg/16kg)
– 12 Pull-ups
Fran’s House
– 15 Thrusters (95#/65#)
– 15 Pullups
Nancy’s House
– 400 m Run
– 15 Overhead Squats (95#/65#)
Grace/Isabel’s House
– 10 Ground To Overheads (135#/95#)
Kelly’s House
– 400 m Run
– 30 Box Jumps (24″/20″)
– 30 Wall Balls (20#/14#)