CrossFit Montgomery – CF
Warm-up
– 400m Run
1x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Mobility – Hip #1 (No Measure)
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
1x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Weightlifting
A: Metcon (Weight)
Five Rounds
– 5 Back Squats @ 51X1
Tempo squats:
– 5 seconds down
– 1 second pause at bottom
– explode up
– 1 second pause at top
Metcon
C: 1000m Row (Time)
Max Effort 1000m Row
Finisher
Aerobic Add-On or Pullup Add-On