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
WORKOUT
GENERAL WARMUP
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
10 PVC presses
10 alternating scorpion stretches
:30 mountain climbers
1 set
10 PVC good mornings
10 PVC back squats
10 PVC pass throughs
:30 up-downs
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
INTERMEDIATE
AMRAP 8:
40 double-under attempts
10 push presses (45/65 lb)
BEGINNER
AMRAP 8:
30 single-unders
10 push presses (35/45 lb)