Categories
Workouts

WEEK 1, DAY 5

Announcements

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There will only be one evening class at 5:30PM the next three Fridays (2/25, 3/4, 3/11) for the CrossFit Open. The gym will open at 4:30PM and heats will start at 5:30PM.
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CrossFit Montgomery – CF

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Warm-up

3:00 Machine of Choice

10 Toes to Bar

15 Wallballs

:30 of Shoulder taps from plank

10 Scap Pull-ups

:30 of HS shoulder taps

10 Box Step-Ups

Conditioning

CrossFit Games Open 22.1 Rx (Ages 16-54) (AMRAP – Reps)

15 Minute AMRAP

3 Wall Walks (60″/55″0

12 Dumbbell Snatches (50lbs/35lbs)

15 Box Jump-Overs (24″/20″)
Must Step Down on Box Jump-Overs.

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (35lbs/20lbs)

15 Box Jump-Overs* (24″/20″)

*May Step Up on Box
Must Step Down on Box Jump-overs

CrossFit Games Open 22.1 Masters (55+) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (35lbs/20lbs)

15 Box Jump Overs * (24″/20″)

* May Step Up on Box
Must Step Down on Box Jump-Overs

CrossFit Games Open 22.1 Scaled Masters (55+) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (20lbs/10lbs)

15 Box Jump-Overs * (24″/20″)

*May Step Up on Box
Must Step Down on Box Jump-overs

Categories
Workouts

WEEK 1, DAY 5

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Conditioning

CrossFit Games Open 22.1 Rx (Ages 16-54) (AMRAP – Reps)

15 Minute AMRAP

3 Wall Walks (60″/55″0

12 Dumbbell Snatches (50lbs/35lbs)

15 Box Jump-Overs (24″/20″)
Must Step Down on Box Jump-Overs.

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (35lbs/20lbs)

15 Box Jump-Overs* (24″/20″)

*May Step Up on Box
Must Step Down on Box Jump-overs

CrossFit Games Open 22.1 Masters (55+) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (35lbs/20lbs)

15 Box Jump Overs * (24″/20″)

* May Step Up on Box
Must Step Down on Box Jump-Overs

CrossFit Games Open 22.1 Scaled Masters (55+) (AMRAP – Reps)

15 Minute AMRAP

3 Scaled Wall Walks

12 Dumbbell Snatches (20lbs/10lbs)

15 Box Jump-Overs * (24″/20″)

*May Step Up on Box
Must Step Down on Box Jump-overs