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240610

CrossFit Montgomery – CF

GENERAL WARMUP

2 sets:

:45 row

6 Samson stretch lunges

10 step-ups

5 med-ball squats

5 wall-ball shots

SPECIFIC WARMUP

BOX JUMP | 3:00

3 box jumps, slow

3 box jumps, moderate

3 box jumps, fast

DEADLIFT | 5:00

:30 setup hold

5 deadlifts

5 deadlifts

5 deadlifts

BUILD-UP

3 sets:

150-meter row

3 box jumps

5 deadlifts

– Rest 1:00 between sets.

– Build to workout load.

WORKOUT

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
EVERYONE WILL SCALE THE WB WEIGHT TODAY

COOL DOWN

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

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