Announcements
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THE 4:45PM AND 5:45PM CLASSES
HAVE BEEN CHANGED TO ONE
CLASS AT 5:15PM
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CrossFit Montgomery – CF
GENERAL WARMUP
DYNAMIC WARM-UP | 8:00
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
SPECIFIC WARMUP
ROWING | 5:00
200-meter row Drive through the heels during the pull.
200-meter row Shoulders in front of the hips at the front of the stroke.
200-meter row Arms extend BEFORE the knees bend.
WORKOUT
Metcon (4 Rounds for time)
RX
5 sets for total time:
500-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
5 sets for total time:
300-m row
– Rest 3:00 between sets.
COOL DOWN
STRETCHING | 8:00
1 set:
400-meter recovery walk
1:00 couch stretch/leg