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
20 A-Frame Toe Touches
20 Scap Push Ups
-Then-
AMRAP 4 Minutes
10 Russian Kettlebell Swings (24/16kg)
8 Lateral Burpees over KB
:20 HS Hold
Strength/Skill
Metcon (Distance)
AMRAP 8 Minutes
30′ Handstand Walk*
Rest as needed
*Proficient athletes pirouette at 15′
For less proficient athletes:
EMOM 8 Minutes (Choose from below)
:30 Handstand walk practice
:30 Walk in to wall
3-5 Wall Walks
:30 Handstand Hold + Weights Shift
Conditioning
Metcon (AMRAP – Reps)
AMRAP 5 Minutes
18 Sumo Deadlift High Pull (75/55lbs)
10 Lateral Bar Burpees
Rest 2:00 Minutes
AMRAP 4 Minutes
15 Sumo Deadlift High Pull (75/55lbs)
8 Lateral Bar Burpees
Rest 2:00 Minutes
AMRAP 3 Minutes
12 Sumo Deadlift High Pull (75/55lbs)
6 Lateral Bar Burpees