CrossFit Montgomery – CF
Warm-up
– 2:00 Rower
2x: Warm-up – Band Pulls (No Measure)
– 10 Front
– 10 Overhead
– 10 Behiind
– 10 Pass Through
– 10 Press
2x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
Warm-up (No Measure)
Fascia Conditioning – Posterior
Weightlifting
A: Shoulder Press (1RM – 12:00)
B: Shoulder Press (1 Set of max reps @ 80%)
Metcon
C: Metcon (Time)
Three Rounds
– 21 Box Jumps (24″/20″)
– 15 KB Swings (24kg/16kg)
– 9 Single KB Overhead Squat (24kg/16kg)