CrossFit Montgomery – CrossFit Group
Warm-up
– 1:00 Jump Rope
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 1:00 Jump Rope
Olympic Lifting Warmup (Clean and Jerk)
– 5 Down and Up
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Cleans
– 5 Front Squats
– 5 Press
– 5 Push Press
– 5 Push Jerks
– 1:00 Double Unders
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
Metcon (3 Rounds for time)
Three Rounds w/ 4:00 Rest
– 500m Row
– 15 Burpees
– 15 Pullups
– 15 Clean and Jerk (135#/85#)
– 75 Double Unders
Note: Each round should be faster than the previous.
– Round 1: 80% effort
– Round 2: 90% effort
– Round 3: 100% effort