CrossFit Montgomery – CF
Warm-up
– 400m Run
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind
– 10 Pass Through
– 10 Press
Skin the Cats
– 5 Reps
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
Weightlifting
A: Hang Clean (1RM -15:00)
Metcon
Finisher
Aerobic Add-on or Pullup Add-on
B: Metcon (Time)
10/8/6/4/2 Reps For Time:
– Buy-in: 400m Run
– Toes to Bar
– Jumping Lunges
– Ball Slam (30#/20#)
– Cash-Out: 400m Run