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
Warm-up
2:00 Row
20 Barbell Good Mornings
1:00 Row
20 Barbell Back Squats
1:00 Row
20 Romanian Deadlifts
-Then-
2:00 COUCH STRETCH
-Then-
10-8-6-4-2 Deadlifts (Rest 60 Seconds between sets)
Note: Start Light & build to moderately heavy load; heavier than working 22.2 weight, but no higher than 75% of your 1 RM)
-Then-
2-4-6 at Game pace
Deadlifts
Bar Facing Burpees
Conditioning
CrossFit Games Open 22.2 Rx (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155lbs)
Bar-facing Burpees
Time cap: 10 Minutes
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)
Deadlifts (135/95lbs)
Bar-facing Burpees
Time cap: 10 Minutes
May step over the bar on burpees
CrossFit Games Open 22.2 Rx (Masters 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)
Deadlifts (185/125lbs)
Bar-facing Burpees
Time cap: 10 Minutes
CrossFit Games Open 22.2 Scaled (Masters 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (Reps for Time)
Deadlifts (115/85lbs)
Bar-facing Burpees
Time cap: 10 Minutes
May step over the bar on burpees