WEEK 1, DAY 5

CrossFit Montgomery – CF

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Warm-up

20 A-Frame Toe Touches

20 Spiderman Lunges

Then,

2 rounds

10/7 AAB Sprint

8 Bar Facing Burpees

Rest 2:00 between rounds

Metcon

A: Metcon (Time)

CFG Event 8 – Handstand Walk
Rx+:

Navigate the 150′ Handstand Walking Course

Rx:

150′ Handstand Walk

Scaled:

3 Rounds

10 Burpees

100′ Bear Crawl

Time cap: 5 min.

B: Metcon (Time)

CFG Event 9 – Bike Snatch

Rx+:

21-15-9:

AAB Bike Calories

Power Snatch (105/75lbs)

Rx:

21-15-9:

AAB Bike Calories

Power Snatch (75/55lbs)

Scaled:

21-15-9:

AAB Bike Calories

Power Snatch (45/35lbs)

Time cap: 8 min.

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