Announcements
Due to the possibility of severe inclement weather, we are closing CFM for this evening’s classes.
If you still want an idea of a way to stay moving at your house, we have dozens of free wods on our Instagram page that were all designed to be done at home and with minimal equipment.
Please stay safe, charge your phones, and make sure the batteries are in your weather radio.
At this time, weather warnings are slated to end at 4:00a tomorrow, so we will resume with our regular schedule bright and early tomorrow (3/18) morning at 5:30a.
CrossFit Montgomery – CF
Warm-up
2:00 quad mash each side
then:
5 rounds –
12/8 cal machine
5 scap pull ups
4 gymnastic kips
3 strict pull ups
Strength/Skill
Metcon (No Measure)
BMU Skill work
9:00 EMOM
Minutes 1-3
3 BMU Kips, performed as singles
Minutes 4-6
2 BMU Kip+Knees to bar
Minutes 7-9
1-3 perfect BMU
Conditioning
A: Metcon (AMRAP – Reps)
10:00 Ladder
7/4 cal bike, 1 BMU
10/7 cal bike, 2 BMU
increasing cals by 3, and BMU by 1 for 10:00
rest 5:00
B: Metcon (AMRAP – Reps)
10:00 Ladder
7/4 cal bike, 1 BMU
10/7 cal bike, 2 BMU
increasing cals by 3, and BMU by 1 for 10:00