Announcements
Saturday May 5th: 9:00 AM Group WoD is a trail run at Lagoon Park. Meet at Pete Peterson Lodge. Gym doors will be closed. No 10:00 AM open gym.
CrossFit Montgomery – CF
Warm-up
2:00 Row/Run
10 Samson Stretch ea side
10 Lunges (5 ea side)
10 Plank Lunges w/Reach
5 Wall squats
5 PVC Overhead Squat
Burgener’s Warm-up
A: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Female Standards
Wall Balls (14; 10′ target)
Sumo Deadlift High-pull (55)
Box Jumps (20″)
Push-Press (55)