Announcements
We will have a small Christmas celebration for our CrossFit Montgomery members on Sunday December 19, 2021. It will be at The Tipping Point (in Hampstead) at 3:00pm. We will provide food and drink, so please let us know if you are able to attend so that we can prepare properly.
CrossFit Montgomery – CF
Warm-up
1:00 Banded Overhead Contract/Relax (per arm)
1:00 Banded Internal/External Rotations (per arm)
3 Rounds
5 Inch worms + Push Up
200m Run
10 Pause OHS w/PVC – empty bar
Strength/Skill
Squat Snatch (3/2/1/3/2/1/3/2/1/)
1 x 3 Power Position
2 x 3 Temp Pull Squat Snatches
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets.
Conditioning
Optional Bodybuilding
3-5 Sets for quality
12 DB Bench Press, light, speed focus
20 Weighted Russian Twists, 25lbs or less
12 Cossack Squats, 25lbs or less (6/leg)