CrossFit Montgomery – CF
Warm-up
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Warm-up – Posterior Chain (No Measure)
Fascial conditioning.
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Push Jerk (1RM – 15:00)
WOD
B: Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Scaled: 3 Rounds