CrossFit Montgomery – CF
Warm-up
– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
Mobility – Hip #2 (No Measure)
Banded Hip Distraction
– 2:00 Each Hip
Metcon
Rest: 3:00 to 5:00 between pieces.
A: Metcon (Distance)
6:00 For Distance
– 25m Sled Push (4×45#+2×25#/2×45#+2×25#)
– 1 Rope Climb
B: Metcon (Distance)
6:00 For Distance
– 25m Burpee Broad Jump
– 5 Toes to Bar
C: Metcon (Distance)
6:00 for Distance
– 25m OH Lunge (25#/15#)
– 5 Ring Dips
Finisher
Aerobic Add-on or Pullup Add-on