Announcements
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
CrossFit Montgomery – CF
Warm-up
400m easy run
2 rounds-
25′ toes only walk
25′ heels only walk
25′ monster walk
25′ high knees
25′ butt kicks
3 rounds –
100 m sprint
build to full sprint, then throttle down before 100m
Conditioning
Metcon (Time)
8 rounds: 150m run
2:00 rest between runs
score is slowest round
Strength/Skill
4 sets
8-30 GHD sit ups
compare to how they felt on June 8th
Extra
accumulate 7 minutes farmers hold As Heavy as Possible
15:00 cap