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
2 sets:
:45 single-unders
:30 narrow-stance squats
:15 hollow hold
5 push-ups
5 pike push-ups
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats
INTERMEDIATE
AMRAP 10:
2 handstand push-ups
6 knees-to-elbows
8 single-leg squats
BEGINNER
AMRAP 10:
4 pike push-ups
8 lying leg raises
12 alternating lunges
MINI ROUND
3 handstand push-ups
4 knees-to-elbows
6 single-leg squats
WORKOUT
COOL DOWN
:45 lat foam roll/side
:45 quad foam roll/side