Announcements
********************************************************************************
********************** ATTENTION **********************************************
CLASS TIMES WILL CHANGE EFFECTIVE SEPTEMBER 4, 2021.
SATURDAY GROUP CLASS WILL BEGIN AT 10:00AM
MONDAY THROUGH FRIDAY AFTERNOON CLASSES WILL BE AT 4:45PM AND 5:45PM
THERE WILL NO LONGER BE A 6:15PM CLASS
**********************************************************************************
**********************************************************************************
CrossFit Montgomery – CF
Warm-up
30 Band Pull Aparts (15 palms up, 15 palms down)
Then,
12-8-4
AAB Calories (10-6-4 for females)
DB Push Press
Strength/Skill
Metcon (AMRAP – Rounds)
AMRAP 7 Minutes
Max Sets of 3 UB Strict HSPU
Rest as little as possible between sets. SHSPU will be counted as long as you stay on the wall. Scale: sets of 3 Kipping HSPU; or sets of 3 push ups.
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
10 KB Swings (24/16kg)
5 Box Jump ATWOs (24/20″)
10 HSPU
5 Box Jump ATWOs (24/20″)