Month: June 2021

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Floss hips

Then:

3:00 Banded Glute Activation

Then

20 Cossack Squats

Then

:20 Hollow Rock

:20 Superman Hold

:20 Hollow Rock

Then

2 Rounds

:10 AAB Sprint

Rest as needed to sprint again

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

750m row

250m moderate, 250m hard, 250m easy

then,

10 strict press

5 good mornings

10 push press

5 good mornings

10 split jerks w/ pause in dip and catch

5 good mornings

Strength/Skill

Split Jerk (find 1 rep)

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

10 clean and jerks (135/95)

20 box jump all the way overs (24/20)

Extra

6 rounds

10-20-30-40 shuttle sprint

rest 3:00

10′ out and back, 20′ out and back, etc.