Announcements
***********************************
THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
***********************************
CrossFit Montgomery – CF
GENERAL WARMUP
Samson stretch
Overhead squats
Sit-ups
Good mornings
Pull-ups
Dips
SPECIFIC WARMUP
10 alternating reverse lunges
10 alternating single-leg squats to a target
10 alternating single-leg squats to a target (lower than the previous step)
10 alternating single-leg squats to box
1:00 alternating single-leg squat practice
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
INTERMEDIATE
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target
BEGINNER
AMRAP 9:
6 burpees
8 alternating step-back lunges
WORKOUT
COOL DOWN
1:00 pigeon pose/leg
1:00 calf stretch/leg