Announcements
No 5:30pm Class on Friday 12/23; No class on Saturday 12/24; No 5:30AM or 6:30PM class on Monday 12/26.
CrossFit Montgomery – CF L2 & L3
Warm-up
– 500m Row
Tabata (Only 4 Rounds of Each):
– Hollow Rocks
– Russian KB Swings
– 1 1/4 Air Squats
WOD
A: Metcon (Weight)
Three Rounds
– 10 KB Windmill
– 10 Single KB OH Squat (each)
– 1:00 Back Extension Hold
Score: Combined weight used on windmill and OH squat.
B: Metcon (Time)
Three Rounds For Time
– 15 Toes to Bar
– 12 OH Lunge (each) (45#/25#)
– 9 Handstand Pushup