CrossFit Montgomery – CF
Warm-up
– 2:00 Jump Rope
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
3x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Metcon
Finisher
Aerobic Add-On or Anabolic Add-On
A: Metcon (AMRAP – Rounds and Reps)
AMRAP
1) 0:00 to 5:00
– 5 Hang Power Cleans (135#/95#)
– 5 Toes to Bar
– 200m Run
2) 5:00 to 10:00
– 5 Power Cleans (135#/95#)
– 5 Pullups
– 30 Double Unders
3) 10:00 to 15:00
– 5 Deadlifts (135#/95#)
– 5 Burpee Pullups
RxPlus: 165#/115#
Note: When the five minute period ends finish your current round before moving to the next round of movements.